Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Dead Liftin’, Dead Hangin’
Warm-up Sets/Reps building to a starting weight.
Climb weight across sets as able.
Every 3:30 x 6 Rounds
Deadlift
5-5-5-3-3-3
+
Deadhang/Strict Pull-ups
3-3-3-3-3-3
Notes: Taxing Grip across weightlifting and gymnastics is a precise spoiler alert for two novel metcons coming our way; Yesss… Deadlift weight guidance should be between 75-85%1RM; athletes may climb across rounds or sustain at a working weight which allows proper mechanics and consistency points of performance throughout the movement. Pull-ups may be 2 x Rope Climbs, 2 x Bar Muscle-ups, 3 x Strict C2B Pull-ups or 3 x Weighted Pull-ups.
Post scores to comments.
“Cosplay”
10 x Chest-to-Bar Pull-ups
10 x Hand Release Push-ups (APFT Style)
15 x Thrusters (95/65)
20 x Power Clean & Jerk (115/85lbs)
25 x Wallball (20/14lbs)
30 x Push-ups (APFT Style)
35 x Ring Rows
Notes:
Scaling and points of performance will be covered during the whiteboard brief.
Rx+ options for today:
10 x HSPU
15 x C2B Pull-ups
20 x Thrusters (115/85lbs)
25 x Power Cleans (135/95lbs)
30 x Wallball (20/14lbs)
35 x Pull-ups/Ring Rows
40 x APFT Push-ups
Post scores to comments.
