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 (WK4)
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.
Recommended app support: ‘Wendler 531’
Versus a 15:00 Running Clock
Warm-up Sets
10 reps x Air Squat
10 reps x Empty Barbell
5 reps x <40%
5 x 50%
4-5 x Working Sets;
Resting 2-3 Minutes between efforts
Back Squat @ 60-70% (perform the same weight across all sets)
NOTES:
- This is a lighter week of training for our Back Squat movement, loads are intended to let the system recover and grow/adapt around the heavy training stimuli athletes have experienced over the last few weeks.
- Avoid the urge to push heavier weights today.
- An Rx+ Overhead Squat Option is viable if the load is comparable to that assigned for the Back Squat Deload Week 4 (ie. 40,50,60% x 5 rep sets).
Post scores to comments.
“Open Workout 18.1”
Complete as many rounds as possible in 20:00 of
8 x Toes-2-Bar
10 x Dumbbell Hang Clean & Jerks (50/35)
14/12 x Calorie Row
NOTES:
- This workout begins with the athlete standing on the floor under the pull-up bar.
- After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bars.
- Upon completing 8 reps, the athlete will move to the dumbbell for hang clean and jerks.
- The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm.
- He or she will then move to the rower and pull 14 calories (12 for women).
- The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.
- The athlete’s score will be the total number of repetitions completed within the 20-minute time cap.
- Each calorie completed on the row will be equal to 1 rep.
Reference Link to the WOD Post from 02.26.2018 found HERE.
Post total reps to comments.
