Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review (Foam Rolling, Couch Stretch, T-spine Mobility)
Impact/Focus: Deadlift
Warm-up Sets & Reps building to a starting weight for the first round of a heavy single rep; set-up with enough weights to change back and forth as needed from 1’s to 5’s etc.
6 Rounds, on the 2:15 of
Deadlift x 1-5-1-5-1-5
*Adjust weight across sets as needed, climbing through the single reps and sets of seven reps as able.
Post scores to comments.
“Tabata Something Else”
8 Rounds of
:20 x Tabata x American Kettlebell Swings (24/16kg)
:10 x Rest
:20 x Tabata x Push-up
:10 x Rest
:20 x Tabata x Abmat Sit-up
:10 x Rest
:20 x Tabata x Air Squat
:10 x Rest
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.
Post scores to comments.
Notes: Rx+ may substitute Knees-to-Elbows for the V-ups among other sinister upgrades. Additional scaling details and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
