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 (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 Deadlift 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
Deadlift @ 60-70% (perform the same weight across all sets)
NOTES:
This is a lighter week of training for our Deadlift 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.
Post scores to comments.
“Alterior Motives”
Complete as many reps as possible for each movement across the following gambit of work intervals.
Score total reps per movement.
8 Rounds of (:20 work x :10 rest)
1-arm Hang Power Snatch (35/20lbs or 16kg/15-20lbs)
*Alternate arms each interval.
Then…
8 Rounds of (:20 work x :10 rest)
Abmat Sit-ups (anchored or Butterfly)
Then…
16 Rounds of (:20 work x :10 rest)
Ring Rows
Push-ups
*Alternate movements each interval.
Then…
8 Rounds of (:20 work x :10 rest)
Row (max kcal)
NOTES:
Scaling and points of performance will be covered during the whiteboard brief.Rx+ options; KB Snatch movements and weight increases may be applied, Strict Pull-ups and Ring or Static Dips may be performed in place of Ring Rows and Push-ups.
Post scores to comments.
