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 WK2
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 find target weight percentages for sets and reps.
Emphasis/Effort on the final set of max reps.
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
3 x 70%
3 x 80%
3+ x 90% (max reps)
*Bonus 1-2 sets of Single Arm Press x 6-8 reps per arm at an assigned Dumbbell Weight (+5 lbs heavier than last week as able).
Post scores to comments.
“Sturdy Thurdy”
For time
30kcal Row
30 x Burpees
30 x Sumo Deadlift High Pull (75/55lbs)
30 x Inverted Burpees
30 x Shuttle Runs
30 x 1-arm Dumbbell Snatch (50/35lbs)
30 x Shoulder-to-Overhead (75/55lbs)
30 x Inchworms (w/Push-up)
Notes: Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
