Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Squat Therapy)
Impact/Focus: Back Squat 1 Rep Max
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.
Vs. a 15:00 time cap establish a new Back Squat 1RM
Back Squat 1-1-1-1-1…1RM
Notes: Athletes should plan to hit 7 to 10 sets of 1 rep building to the best single for the day/PR. Finish with one light weight Drop-set at 50-60% of the best lift for 8-12 reps.
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“The Heel”
For time vs. a 15:00 time cap
Row 500m
25 x Burpees
15 x Bar Muscle-ups
25 x Burpees
Row 500m
Notes: Scaled movements and rep loads for the Bar Muscle-ups would be 25 x C2B Pull-ups, 30 x Pull-ups or Scaled Pull-ups, or 40 Ring Rows. Additional scaling details and Points of Performance will be covered during the whiteboard brief.
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