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 WK2
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 the primary objective.
Recommended app support: ‘Wendler 531’
Versus a 16:00 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
3 x 70%
3 x 80%
3+ x 90% (max reps)
Post scores to comments.
“Sleigh It”
Complete 3 Rounds for time
vs. a 15:00 time cap
Row 500m-500m-500m
12-9-6 x Power Clean & Jerk (135/95lbs)
15-15-15 x Box Jump Overs (24/20″)
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
3-4 Rounds for Quality of
20 x Elbow Plank K2E’s (2 count reps)
10 x GHD Back Extensions
*Post WOD Mobility & Cooldown efforts.
