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: Power Cleans & Strict Dips
7 Rounds, on the 2:00, as follows:
Power Clean x 2-2-2-2-2-2-2
+
Strict Ring/Matador Dips x 3,5 or 7 reps
NOTES:
- Climb weight as able across the Power Clean sets, attempting to hold to touch and go style reps for as long as possible.
- Scaling for the Dip work will reinforce the strict/quality execution of reps.
- Athletes may add weight if the strict volume of 7 reps is smooth and repeatable.
Post scores to comments.
“Spinteresting”
For time, vs. a 15:00 Time Cap
40 x Hollow Rocks (2ct)
35 x American Kettlebell Swings (24/16kg)
25 x GHD/Abmat Sit-ups
15 x Ring Dips
10 x Power Cleans (135/95lbs)
15 x Ring Dips
25 x GHD/Abmat Sit-ups
35 x American Kettlebell Swings (24/16kg)
40 x Hollow Rocks (2ct)
NOTES:
- Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
