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 (Week 4)
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 Empty Barbell
5 reps x <40%
5 x 50%
4-5 x Working Sets;
Resting 2 Minutes between efforts
Press @ 60-70% (perform the same weight across all sets)
NOTES:
- This is a lighter week of training for our Press weight training, loads are intended to let the system recover and grow/adapt around the heavy stimuli athletes have experienced over the last few weeks.
- Avoid the urge to push heavier weights today.
Post scores to comments.
“Pneumothorax”
For time
Run 400m
Then… 4 Rounds of
3 x Wallwalks
10 x Thrusters (95/65lbs)
50 x Double-unders
Finish with…
Run 400m
NOTES:
- Indoor Run or Row options will be viable today.
- Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
- Bring the lumber, Ninjas.
Post scores to comments.
