Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Overhead/Dip/Pressing Mobility Emphasis
Impact/Focus: Press WK1
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
Use 90% of a 1 rep max Press 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.
Recommended app support: ‘Wendler 531’
Versus a 15:00 Running Clock
*2 minute minimum rest between the three heaviest working sets.
Warm-up Sets
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)
*Bonus 1-2 sets of Single Arm Press x 8-12 reps per arm at an assigned Dumbbell Weight
(whaaa…more math?! Don’t worry, there’s tutoring available.)
Post scores to comments.
“Missile Pow, Right in the Kisser”
12:00 Ascending AMRAP of
2-4-6…(+2 reps/round) x 50ft Shuttle Run
5-10-15…(+5 reps/round) x Burpees
5-10-15…(+5 reps/round) x American KB Swings (24/16kg)
Notes: Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
4 Rounds for Quality of
30/20 x Hollow Rocks
12/8 x GHD Back Extensions
*Post WOD Mobility & Cooldown efforts.
