Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Squat ‘Therapy’ Drills & Mobility Emphasis.
Impact/Focus: Back Squat WK1
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
Use 90% of a 1 rep max Back Squat to ‘math out’ the target weight percentages for sets and reps.
Emphasis/Effort on the final set of max reps will be a recurring theme throughout our current strength training, take heed, Ninjas (…and bring the lumber).
Warm-up sets are a guideline, working set %’s are rigid.
Recommended app support: ‘Wendler 531’
Versus a 15:00 Running Clock
*2 minute minimum rest between the three working sets.
Warm-up Sets
10 reps x Air Squat
10 reps x Empty Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
Post scores to comments.
“YAH-Yule”
5 Rounds for time as follows,
vs. a 15:00 soft time cap
Double-unders x 120-100-80-60-40
GHD Sit-ups x 30-25-20-15-10
Wall Walks x 6-5-4-3-2
Notes: Wallwalks may scale to modified Wall Walks or Inchworms at 2:1 or 1:1 reps as individually applicable to the athlete’s proficiency and capacity with this movement. Single-under reps are 200,160,120,80 and 40 respectively. GHD Sit-ups may scale the ROM at 1:1 reps or substitute an Abmat Sit-up for 35-30-25-20-15 reps. Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
