Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Back Squat 5’s
Warm-up Sets & Reps building to a working weight (70-80%1RM).
Every 3:00 x 4-5 Rounds Total
Back Squat x 5-5-5-5-5
Notes: Lighter sets x 4 sets of 5 reps with and emphasis on working movement mechanics or applying a pause at depth may be applicable for athletes still having some deep feels in the legs after the week thus far. Regarding loading guidance: Athletes may climb to their best 5 rep set on the day or sustain across at the % based assignment. We are building our heavy volume for 1 rep tests coming up as well as some linear progressions for a combination of barbell movements as we head into Open Prep season.
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“Mind Jail”
12:00 AMRAP of
35 x Double-unders
25 x Mountain Climbers (2 count)
15 x GHD Situps / 20 x Abmat Sit-ups
10 x Medicine Ball Cleans (20/14lbs)
Notes: See what we did there with the 2 count movement? Niiiiiice. 2:1 for Single-unders. Rx+ 50-35-20-15 reps respectively, sandball Cleans are also viable if they are able to be cycled well from rep to rep. Additional scaling details and Points of Performance will be covered during the whiteboard brief.
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