Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review (Foam Rolling, Couch Stretch, T-spine Mobility)
Impact/Focus: Shoulder Taps & Active Hangs
3 minutes x Shoulder Taps
3 minutes x Active Hang From Bar
2 minutes x Shoulder Taps
2 minutes x Active Hang From Bar
1 minute x Shoulder Taps
1 minute x Active Hang From Bar
NOTES: Cumulative reps across each movement/interval. Rx+ may work in strict or kipping Pull-ups prior to a minimum 45 second active hang. Handstand Push-ups or Walks may also be completed in place of the Shoulder Taps.
Post scores to comments.
“Brackish Breakwaters”
3 Rounds for time, with a partner
20 x Power Cleans (135/95lbs)
40 x V-ups/Toes-to-Bar
40 x Hand Release Push-ups
200ft of Bear Crawl
*Partner must front rack two KB’s or Bear Hug a Sandbag for teammate to work through the Bear Crawl.
**Athletes may split work as needed throughout.
NOTES: Scale weights and movements as needed with reps remaining 1:1 to be split between athletes. Partition work rest as needed, only one athlete works at a time, except the Bear Crawl and Front Rack/Bear Hug Sandbag task.
Post scores to comments.
