Tuesday 02.18.2025

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Warm-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: Hang Power Snatch or Overhead Squat Select
Choose one of the following options for our Barbell training today;
Warm-up with Sets/Reps building to an intended starting weight/movement prep.

6 Rounds, on the 2:30
1 x Hang Power Snatch
+
1 x Power Snatch
*Emphasis on position over the Bar from the Hang movement applied to position over the bar from the floor on the Power Snatch.

Or
6 Rounds, on the 2:30
1 x Power or Full Snatch
+
2 x Overhead Squats
*Emphasis on the Overhead Squat movement and transference to the receiving position of the Snatch.

“Midline Medley”
Complete for time vs. 12:00 time cap

50 x Double-unders
50 x Hollow Rocks (2 Count)
15 x Bumper Plate Devil’s Press (35/25lbs)

50 x Double-unders
40 x Abmat Sit-ups
15 x Bumper Plate Devil’s Press (35/25lbs)

50 x Double-unders
30 x GHD Sit-ups
15 x Bumper Plate Devil’s Press (35/25lbs)

50 x Double-unders
15 x Bumper Plate Devil’s Press (35/25lbs)
20 x Plank Knees-to-Elbows (2 Count)

NOTES: Scaling and Points of Performance will be covered during the whiteboard brief. Rx+ increases time cap as needed to 14:00 and attempts to complete 2 Rounds, whereas the second Round is 35 reps per of Double-unders + 25-20-15-10 reps respectively for each of the core tasks, finishing each round with 10 x Bumper Plate Devil’s Press.

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