Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Dynamics & Mobility
Impact/Focus: Deadlifts & Ring Dips
Warm-up & establish a starting weight, warm-up and prime Ring Dip or scaled Ring Dip movements.
6 Rounds, on the 2:30 to complete the following:
Deadlift (up to 80% of a 1RM)
x 5-4-3-3-3-3
+
Strict Ring Dips
x 5,7 or 9 reps per round
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
“What the Fluff”
For time versus a 15:00 soft time cap
21-18-15-12-9-6-3 reps of
Sumo Deadlift High Pull (75/55lbs)
Ring Dips
Box Jumps (24/20″)
Notes: Scaled volume option against the 15 minute time cap: 15-12-9-6-3 reps for time. Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
