Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Overhead mobility; Addressing Lats, Scaps, Traps & External Rotation of the arms for today’s weightlifting tasks.
Impact/Focus: Power or Full Clean & Jerk
Versus a 15:00 Running Clock,
Warm-up and work through the following sets and reps, climbing weight as able and working tap and go style reps for the multiple rep sets (3’s and 2’s).
Power or Full Clean & Jerk x 3-3, 2-2-2, 1-1-1-1
*Climb weight as able, complete as touch and go reps.
**Athletes may select a Power or Full Clean & Jerk movement.
Post scores to comments.
“Durest”
Complete 3 Rounds of the following for total Rounds/Reps completed as possible; score each 5:00 AMRAP individually.
3 x 5:00 AMRAP
Row 400/300m
8 x Push Jerk (95/65lbs)
8 x Box Jumps (24/20″)
Notes: Rx+ 4 Rounds with 135/95lbs and 30” Box Jumps. Scale Box Heigh and/or Substitute Box Step-ups @ 10 reps total, 5 per leg as needed. Get some, Freaks.
Post scores to comments.
Skill Development
Tabata x Hollow Rocks or L-sits
