Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Front Rack, Hips/Hinge & Squat Emphasis)
**Single leg box step downs.
Impact/Focus: Power or Squat Snatch Waves
Warm-up Sets/Reps building to an intended starting weight; work through three waves of 3,2 and 1 rep(s) on the :90 clock. See the notes below for an example loading outline an athlete might use for today’s training.
Every :90 x 9 Rounds
Snatch x 3-2-1, 3-2-1, 3-2-1
Notes:
Listed below are two examples below of how an athlete might navigated today’s lifting training sets/reps.
A. lbs Example
75lbs x 3
85lbs x 2
95lbs x 1
85lbs x 3
95lbs x 2
105lbs x 1
90-95lbs x 3
105lbs x 2
110lbs x 1
B. %1RM Example
60% x 3
65% x 2
70% x 1
65% x 3
70% x 2
75% x 1
70-75% x 3
80% x 2
85-90% x 1
C. “Just Wing It”
Don’t panic… yet. These are just guideline examples to demonstrate the programming and loading intention for the day. Additional guidance will be covered during the whiteboard brief.
Post scores to comments.
“Giraffe Head Butt”
10-9-8-7-6-5-4-3-2-1 reps for time of
Box Jumps (24/20″)
Power Snatch (95/65lbs)
Notes: Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
Accessory Core Training:
3-4 Rounds of
35/20 x Hollow Rocks (2 count)
1:00 x Plank Hold (High-On Hands or Low-On Elbows)
“The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs.
Friends may come and go. But two hundred pounds is always two hundred pounds.” — Henry Rollins
