Warm-up Drills
I. 8:00 Dynamic Warm-up
Run
High Knees
Lateral Movements
Tumbling
Etc.
II. Mobility
Impact/Focus: Thrusters EMOTM
Warm up as needed before completing the following workload every minute on the minute for 8:00.
2 x Thrusters
Notes: Athletes will aim to increase weight with each set until reaching a heavy 2-rep thruster. The first repetition may be a Clean from the ground passing through a full squat.
Post loads to comments.
“Tabata Chaos”
Tabata x Bumper Ground-2-Overhead (45/25)
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up
Rest 1 minute
Tabata x Mountain Climbers (1 leg = 1 rep)
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the highest and lowest number of reps performed for all movements.
Post individual movement scores and totals to comments.
“Thruster EMOTM”: 95# x 2
“Tabata Chaos”: 10-8 (35#)/17-7/10-8/20-14
“Thruster EMOTM”: 95# x 2
“Tabata Chaos”: 10-8 (35#)/17-7/10-8/20-14
Thruster EMOTM: 115 x 2
Tabata Chaos: 11/8 – 10/6 – 12/10 – 26/16 rx. Kind of guessing at those, I really am blanking on what I wrote on the board this morning.
Thrusters EMOTM
205 x 2
“Tabata Chaos”
Will update once I look at scores on whiteboard.
~Chase