Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Back Squat Triples
Warm-up Sets & Reps building to a starting weight (70%1RM).
Climb weight across sets as able.
Every 2:30 x 5 Rounds Total
Back Squat x 3-3-3-3-3
*Climb weight as able across sets as able.
Post scores to comments.
“241005 Barbell Sandwich”
For time
100 x Double-unders
50 x GHD Sit-ups
25 x Power Cleans (155/105lbs)
50 x GHD Sit-ups
100 x Double-unders
Notes: Scaling option examples are shown below, additional scaling and Points of Performance will be covered during the whiteboard brief.
Intermediate option:
For time:
50 x Double-unders
30 x GHD Sit-ups (to parallel)
25 x Power Cleans (Scaled weight)
30 x GHD Sit-ups (to parallel)
50 x Double-unders
Beginner option:
For time:
50 x Single-unders
25 x Abmat Sit-ups
15 x Power Cleans (Scaled weight)
25 x Sit-ups
50 x Single-unders
Additional Resources:
The Double-Under
The GHD Sit-Up
The Power Clean
Training the GHD Sit-Up
Post scores to comments.
