Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Overhead Mobility/Single Leg Squat)
*Foam rolling and mobility drills emphasizing opening up all aspects of Overhead ROM.
Impact/Focus: Barbell Complex & Pistols
Working up to the best weight for the Barbell Complex & completing Pistols, Box Pistols, Lunges, or Box Step-ups for quality/movement improvement;
Complete 5 Rounds of the following every 3:00
1 x Deadlift
2 x Hang Power Clean
2 x Shoulder-to-Overhead
+
6-12 x Pistols or 12 x Box Step-ups
*alternate legs each rep.
Post scores to comments.
“Crampons”
For time
Row 500m
9 x Deadlift
7 x Hang Power Cleans
5 x Shoulder to Overhead
50 x Wallball
Row 35kcal
9 x Deadlift
7 x Hang Power Cleans
5 x Shoulder to Overhead
35 x Wallball
Row 20kcal
9 x Deadlift
7 x Hang Power Cleans
5 x Shoulder to Overhead
35 x Wallball
NOTES: Scale weights as needed for the Barbell Movements. Rx weights are 115/85lbs, 20/14lbs for the Wallball. Rx+ DT weights 155/105lbs. Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
