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: Double Down Barbell Strength
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
Use 90% of a 1 rep max 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 an 20:00 Running Clock
*2 minute minimum rest between the three working sets.
Back Squat Warm-up Sets
10 reps x Air Squat
10 reps x Empty Barbell
5 reps x <40%
5 x 50%
3 x 60%
Back Squat Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)
Press Warm-up Sets
10 reps x Empty Barbell
5 reps x <40%
5 x 50%
3 x 60%
Press Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)
Notes: Athletes may work through the Barbell assignments in any order provided all of one movement is complete before moving onto the second.
Post scores to comments.
“Reverse Sledding”
1-2-3-4-5-6-7-8-9-10 reps for time of
Power Snatch (95/65lbs)
Bar Facing Burpees
Notes: Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
20-15-10-5 reps of
GHD Sit-ups
GHD Back Extensions
