Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review
Impact/Focus: Strict Pull-ups & Barbell Technique Sets
6 Rounds, on the 2:30
3,5 or 7 reps x Strict Pull-ups/Weighted Pull-ups
+
5-7 x Push Jerks
*Empty Bar or Light Weight Sets.
NOTES:
- Pull-ups today are of the Strict variety, partition sets and reps as needed each round. Build on recent training by increasing reps per set, ROM (such as chest to bar), or add weight as able.
- *The Push Jerk sets do not have to be more than an empty bar; training intentions emphasize technique, footwork, re-racking & barbell cycling.
- Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
“Freudian Slap”
vs. a 12:00 time cap
10-9-8-7-6-5-4-3-2-1 reps of
Push Jerk (115/85lbs)
Knees-to-Elbows
Box Jumps (20/14lbs)
NOTES:
- Athletes today will be looking to select a weight (heavier or lighter than that shown above) that is challenging but affords an opportunity for unbroken sets throughout.
- Technique work in the Impact/Focus was intended to prime efficiency in movement patterns as the hustle factor is spicy with the tighter time cap.
- Maintaining active shoulders during kipping as well as core stability on the back swing will be foundational to the Knees-to-Elbow’s training efficacy and safe practice.
- Knees-to-Elbows may be performed Strict for Rx+.
- Athletes should step down from the Box for today’s training.
Skill Development
Complete for Quality, Partition as needed:
1:00 x Cumulative L-sit Hold
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)
1:00 x Seal Stretch
2:00 x Sit in bottom of Squat
ORRRRR…SPIKEBALL!!!!
