Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Squat Therapy)
Impact/Focus: Back Squat 1 Rep Max
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.
Vs. a 15:00 time cap establish a new Back Squat 1RM
Back Squat 1-1-1-1-1…1RM
NOTES:
- Athletes should plan to hit 7 to 10 sets of 1 rep building to the best single for the day/PR. Finish with one light weight Drop-set at 50-60% of the best lift for 8-12 reps.
Post loads to comments.
“Landing Party”
For time
Row 80/60kcal
Immediately Into…
10-8-6 x Power Clean (135/95lbs)
20-15-10 x Box Jump Overs (24/20″)
30-25-20 x Wallball (20/14lbs)
NOTES:
- Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
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)
