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 1RM
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.
Vs. an 18:00 Running Clock
Establish a new Deadlift 1RM
NOTES:
- General guidance; Begin the weightlifting session today with warm up with sets of 10,5 and 3 reps at lighter weights.
- Athletes should plan to work through 7 to 10 sets of 1 rep building to the best weight possible.
- Today’s light weight drop set will be 2-3 sets of 5 reps at the Met Con weight as athletes log scores for their 1RM and begin to set-up/transition into Met Con mode.
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“Slamrap Smash-up”
‘Slam/Smash’ AMRAP
:90 x Max Reps Slamball/Hammer Strikes
5 Rounds for time of
8 x Deadlift (155/105lbs)
10 x Push-ups
15 x GHD Sit-ups
(20 x Abmat Sit-ups)
Slam/Smash AMRAP Retest
:90 x Slamball/Hammer Strikes
NOTES:
- Athletes may scale the Deadlift weight as needed for a light-moderate metcon load intention.
- Those that wish to mix it up a bit after the Barbell weight lifting work are encouraged to try a Sandball Shouldering or Tire Flip task at 8 reps per round.
- Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
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