Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Front Rack, Overhead & Squat Mobility Emphasis.
Impact/Focus: Heavy Thrusters
Warm-up Sets & Reps, building from PVC & Empty Bar to a starting weight for the following;
Versus 7:00
Thruster x 3-3-3-3
*Climb weight as able
Versus 5:00
Thruster x 1-1-1-1
*Climb weight as able
Notes: Athletes may go as heavy as proficiency and technique dictate. Barbells may come from the floor or a rack today. Get some, freaks.
Post scores to comments.
“Pistophocles”
Against a 12:00 running clock climb as far as possible up the ladder of reps as follows:
3-6-9… (+3 reps/round) x Thrusters (75/55lbs)
3-6-9… (+3 reps/round) x Toes-to-Bar
3-6-9… (+3 reps/round) x Sumo Deadlift High-Pull (75/55lbs)
Notes: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
