Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Overhead Mobility Emphasis)
Impact/Focus: Press 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 Press 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 40-50% of the best lift for 8-12 reps.
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“Squabbles”
For Time
Double-unders x 50-40-30-20-10
GHD/Abmat Sit-ups x 30-25-20-15-10
Slamball (40/30lbs) x 30-25-20-15-10
Notes: Hammer Strikes for Slamball will be 2:1 for reps today. Additional Scaling and Rx+ guidelines will be covered during the whiteboard brief.
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