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: Turkish Get-up Intervals
Warm-up Sets/Reps building to an intended starting weight/movement prep.
5 Rounds of :90 work x :30 rest
Max Reps x Turkish Get-ups (24/16kg)
Post scores to comments.
“Two Cans, Empty Cups”
7 Rounds for time
vs. a 12:00 time cap
10 x Box Jumps (24/20″)
10 x Sumo Deadlift High-Pull (75/95lbs)
10 x Wallball (20/14lbs)
NOTES: Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
Complete for Quality, Partition as needed:
1:00 x Cumulative L-sit Hold
2:00 x Cumulative Hang from GHD (bottom of GHD Back Ext. position, inversion table, supine w/legs up on wall, Hang from bar, etc.)
2:00 x Couch Stretch or other hip flexor mobility drill of choice (per leg, 4 min total)
1:00 x Seal Stretch
2:00 x Sit in bottom of Squat
ORRRRR…SPIKEBALL!!!!
