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
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.
Vs. a 14:00 time cap
Back Squat 5-4-3-3-3 (cap at 75%)
Notes: Movement improvement at moderate load today. Cap the load at 75% of a recent 1rm for the sets of 3.
Post loads to comments.
“Burrrr-brah”
15:00 AMRAP of
9 x Pull-ups
12 x Push-ups
20 x GHD/Abmat Sit-ups
25 x Air Squats
Rest :30 between rounds.
Notes: Scaling movement or reps today should facilitate an ability to push the pace across the rounds with an increased effort until the final sprint to the time cap. Bring the lumber, Ninjas.
Post scores to comments.
