Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Hips, Hammies, Hip Flexors & T-spine/Lats for today’s Mobility emphasis.
Impact/Focus: Deadlift WK3
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
Use 90% of a 1 rep max Deadlift to find the following target weight percentages for sets and reps.
Emphasis/Effort on the final set of max reps.
Recommended app support: ‘Wendler 531’
Versus an 18:00 Running Clock
*2-3 minute minimum rest between the three working sets is highly encouraged.
Warm-up Sets
10 reps x Empty Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)
Post scores to comments.
“Squirrel Nutz”
Complete as many Rounds/Reps as possible (AMRAP)
vs. a 15:00 Running Clock
1-2-3-4-5-6-7-8-9-10 x Barbell Ground-to-Overhead*
Finish each round with:
5 x Chest-to-Bar Pull-ups
10 x Hand Release or Deficit Push-ups
15 x V-ups
Notes:
- Barbell Ground-to-Overhead may be any method of Clean & Jerk (135/95lbs) or Snatch (95/65lbs); Athletes may also perform a Squat Clean-to-Shoulder with a Sandball if the inclination tickles as an austere Rx substitute.*
- The Kcal Option: Today will also feature an option to substitute a :30 second max kcal Row or Bike piece at the start of each round. Today we will be encouraging athletes to choose and move during today’s WOD how they feel best facilitates individual needs as we roll back into training Post Holiday Festivities and Feastings.
- Pull-up scaling guidance: Chin-over-Bar Pull-ups are 7 reps per round, Ring Rows for Pull-ups are 10 reps per round, Bar Muscle-ups are 3 reps per round. Push-up scaling will be 1:1 for reps, Tuck-ups or core movement substitutions will also be 1:1 for volume assignments. Welcome back, you frosty freaks!
- Workout Flow: Round 1 is 1 Ground to Overhead followed by the 5,10,15 reps. Round 2 is 2 reps Ground to Overhead and then 5,10,15. Add 1 x Barbell rep each round and climb as far as possible vs. the 15 minute time cap.
- Athletes may complete 10 rounds for a time score if they are under the 15 minute mark.
Post scores, movement choice, and weights to comments.
