Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Example:
1 Rounds of
2:00 Jump Rope or Shuttle Run 10 x 40ft Shuttle Run
Then … 3 Rounds of
8 x Air Squats
8 x Light AKB Swings
15 x Hollow Rocks
Impact/Focus: Power or Full Snatch
Warm-up sets/reps building to a starting weight before working through the following:
Climb weight up or down as needed across sets, attempting to work heavier per set each wave of 3-2-1 reps.
Complete against a 15:00 Running Clock, resting :75 to :90 between lifts.
Power or Full Snatch x 3-2-1, 3-2-1, 3-2-1, 3-2-1
Post scores to comments.
“Orange Creamsicle”
Complete as many Rounds/Reps as possible in 14:00 of
21 x Double-unders
80ft x DB/KB Farmer’s Carry
21 x Abmat Sit-ups
10 x 40ft Shuttle Runs (5 x ‘There-n-Backs’)
NOTES: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
*Upper Body/Overhead Archtype/Snatch Movement emphasis Pliability/ROMWOD options.
