Warm-up Drills
I. Coach’s Choice
II. Foam Rolling Series & Mobility
*Emphasis on Front Rack & Overhead mobility; Addressing Lats, Scaps, Traps & External Rotation of the arms for today’s weightlifting tasks.
Impact/Focus: Power Clean
5:00 x … Warm-up sets, technique review and point of performance.
7 Rounds, on the 2:00 of
Power Clean x 3-3-2-2-1-1-1 reps
*Climb weight as able, touch and go style sets/reps emphasized across sets.
**Athletes may select a Power or Full Clean & Jerk movement.
Notes: Compare scores to previous training, found via the following links:
Power Cleans x 3-3-3-2-2-2-2 04.02.2024
Power Clean & Jerk x 3-3-2-2-1-1-1 06.04.2024
Post scores to comments.
“Dialectical”
For time vs. a 12:00 time cap
1-2-3-4-5-6-7-8-9-10 reps of
Handstand Push-ups
Power Clean (115/85lbs)
Box Jumps (24/20″)
Notes:
- Handstand Push-ups may be scaled as needed or subbed for a Dumbbell Push Press for the same rep scheme (weights variable based on individual Overhead Strength progression level).
- Rx+ may increase the load (135/95lbs would be hot while 155/105 would be very spicy, box jump height may increase to 30/24″.
- Today’s Metcon is a triplet (3 movements) with a fast turn-over rate for reps;
- Emphasis is on engine and scaling will be geared accordingly.
- Additional scaling, training intentions & details will be provided during the Whiteboard brief.
- Bring the lumber, Ninjas.
- (So you can burn it down)
Post scores to comments.
