Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Front Squat & Strict Pull-ups
Warm-up Sets & Reps building to a starting weight.
Climb weight across sets as able.
Every 3:00 x 5 Rounds Total
Front Squat x 10-8-6-4-2 (climb weight each round)
Strict Pull-ups x 5-5-5-5-5
* Perform both Front Squat and the Pull-up workload assignments within each of the 3:00 intervals.
** Weighted Pull-ups x 5 reps or 2 x Rope Climbs may be substituted for the Strict Pull-ups.
*** Banded Pull-ups scales to 1:1, Strict Ring Rows scales to 10/7 reps, based on the individual athlete’s level of development.
Post scores to comments.
“Splish Splash”
Complete 5 Rounds for time vs. a 12:00 time cap
Row 250m to start each round
Wallball x 10-20-30-40-50 reps
* Complete an easy 500m Cooldown Row at the 12:00 mark.
Notes: Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
