Warm-up Drills
I. Coach’s Choice
II. Set-up/Warm-up for the following shoulder to overhead Impact/Focus.
Impact/Focus: Push Jerk
Warm up as needed before completing the following workload vs. a 12 minute Running Clock;
Climb weight as able across sets as able, adjusting weights up or down as needed or sustaining a working weight across.
8 Rounds, Climbing weight as able;
Push Jerk x 2-2-1-1-1-1-1-1 reps
Post scores to comments.
“Rope Ladder”
15:00 AMRAP of
Rope Climbs x 1-2-3…(+1 rep per round)
Push-ups x 12
Run 200m
NOTES: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief. Athletes may scale up the Run to 400m pieces as applicable. Shuttle Runs, Rowing or Biking may be substituted for Running if needed. Pull-ups and Ring Rows are 3:1 reps per round. Bring the lumber, Ninjas.
Post scores to comments.
Skill Development
3-5 Rounds for Quality of
Lateral Plank Walks or High/Low Planks x 3-5 reps
+ :20 x Plank Hold
5 x Side Plank Pumps L
:10 x Side Plank Hold L
5 x Side Plank Pumps R
:10 x Side Plank Hold R
Back Extensions x 12 reps (slow negative)
