Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Overhead Mobility)
Impact/Focus: Press 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 Press 1RM
Press 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 6-10 reps.
Post loads to comments.
“Sweatcicle”
3 Rounds x Complete as many reps as possible;
total efforts for a single score across all work intervals.
1:00 x Rope Climbs / Pull-ups / Ring Rows
1:00 x Handstand Walks / Shoulder Taps / Bear Crawls
1:00 x V-ups / Tuck-ups / Hollow Rocks
1:00 x American Kettlebell Swings (24/16kg)
1:00 x Burpees
1:00 x Rest
NOTES:
- Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
