Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Example:
Start Class with Grant’s Shuttle Run Ladder…
3 Rounds vs. 7:00 Time Cap
Shuttle Run x 10,20,30,40,50,40,30,20,10ft
10 x Air Squats
5 x Slow/Step Burpees
10 x Light AKB Swings
Impact/Focus: Push or Split Jerk 5×2 + 5×1
Warm-up as needed before completing the following 10 Rounds of Push or Split Jerk on the :90. The first five Rounds are at 2 x Jerks, climbing weight as able to set-up an ideal progression towards a single rep record. Continue to climb weight across the final five rounds of :90 intervals as able. If athletes hit the ceiling with intervals remaining: hit the same weight or a drop set as applicable.
5 Rounds on the 90 seconds of
2-2-2-2-2 x Push or Split Jerk (climb weight as able)
5 Rounds on the 90 seconds of
1-1-1-1-1RM x Push or Split Jerk (climb weight as able)
NOTES:
Points of performance across the sets of 2 reps is to build weight tactically and efficiency towards the sets of 1 while using the multiple reps to develop ideal positioning in the dip from the start of the set through the re-racked rep. Build to a heavy one rep record for today once working through the single rep sets.
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“NaCkle”
For time
80 x Reverse Lunges
*In place with 24/16kg kb goblet style (40 reps per leg, alternating)
Immediately into:
7 Rounds as follows
5 reps per round x Push Jerk (115/85lbs)
3-6-9-12-15-18-21 x Burpees
80 x Air Squats
NOTES:
The is a time cap on the push jerk burpee portion at the 12:00 mark. Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief. Rx+ options include but are not limited to:
40 pistols, 20 each leg
155/105lbs
Burpee Jumping Chest to Bar Pull-ups
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Skill Development
Complete for Quality, Partition as needed:
100 x Hollow Rocks
60 x Superman’s
2:00 x Cumulative Hang from GHD (bottom of GHD Back Ext. position, inversion table, supine w/legs up on wall, Hang from bar, etc.)
2:00 x Couch Stretch or other hip flexor mobility drill of choice (per leg, 4 min total)
