Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Example:
2 Rounds of
100 x Single-unders
Shuttle Run Ladder x 10,20,30,40,50,40,30,20,10ft
10 x Air Squats
10 x Light AKB Swings
Impact/Focus: Power Clean & Jerk
Warm-up sets/reps building to a starting weight before working through the following:
10 Rounds, on the :90
Power Clean & Jerk x
3-3-3-2-2 (barbell cycling emphasis, climb weight as able)
1-1-1-1-1 (build to a heavy single rep)
Post scores to comments.
“Frost Smitten”
7 Rounds for time, versus a 14:00 time cap
3 x Power Clean & Jerk (135/95lbs)
15 x GHD Sit-ups / 20 x Abmat Sit-ups
40 x Double-unders
NOTES: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
