Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Example:
Shuttle Run Ladder x 10,20,30,40,50,40,30,20,10ft
Then…
2-3 Rounds of
10 x Air Squats
10 x Light AKB Swings
Impact/Focus: Full Clean & Jerk
Warm-up sets/reps building to a starting weight before working through the following:
10 Rounds, on the :90
Full/Squat Clean & Jerk x 1 rep
*Climb across as few or as many rounds as needed to find the best 1 rep possible for the day, repeat the effort as necessary across the remaining rounds.
Post scores to comments.
“Ice Familiars”
Complete as many Rounds/Reps as possible in 15:00 of
1,2,3… +1 rep/round x Full or Power Clean & Jerk (135/95lbs)
5 x Pull-ups
10 x Push-ups
15 x Air Squats
NOTES: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
