Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Overhead Mobility Emphasis)
Impact/Focus: Deadlift 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 Deadlift 1RM
Deadlift x 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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“Moar Mistles”
12:00 AMRAP of
9 x Push-ups
12 x American KB Swings (24/16kg)
15 x Wallball (20/14lbs)
Notes: Additional Scaling and Points of Performance will be covered during the whiteboard brief. Rx+ 12-15-21 reps respectively for some blackjack target practice. Get some, Ninjas.
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