Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
(Squat, Front Rack & T-spine Emphasis)
Impact/Focus: Front Squat ‘Transference Test’
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.
7 Rounds, on the 2:30
Front Squat 5-3-3-1-1-1RM (climb weight)
*Finish with the best 7-10RM set/weight possible.
NOTES:
- Climb across sets/reps to the best single rep set on the day. Finish with the best 7-10 rep set and log these weights alongside the 1 rep record.
Post loads to comments.
“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups
NOTES:
- This is a Benchmark WOD.
- Reference link to training from 04.01.2024 found HERE.
- Rx+ Rest 3 minutes Post Jackie before completing for time: Row 500m + 20 x Thrusters (75/55lbs) + 15 x C2B Pull-ups. Rest 4 minutes before completing the following for time: Row 250m + 10 x Thrusters (95/65lbs) + 10 x Bar or Ring Muscle-ups.
- Additional scaling details, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Video Resource Links:
• The Front Squat
• Rowing
• The Thruster
• The Kipping Pull-Up
