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Friday 03.08.2019

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Warm-up Drills
I. Coaches Choice
II. Mobility

“Deck of Cards”
Complete in teams of 2 or 3 athletes. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

Hearts = Sumo Deadlift High-Pull (75/55lbs)
Diamonds = Partner Slamball (40,30/20,14lbs)*
Clubs = Partner Medicine Ball Cleans (20/14lbs)*
Spades = Knees-to-elbows (strict) / V-ups
Joker 1= 21 x Burpee Jumping Pull-ups
Joker 2= Row 500m
Jacks, Queens, Kings = 10 reps
Ace = 1 rep (teams of 2)
Ace = 11 reps (teams of 3)

Notes:
– One athlete works at a time, unless the movement calls for partner based details of execution then any workload, such as 9 x Knees-to-elbows may be performed in as many sets as possible between the athletes on the team provided they each complete 9 repetitions as called for before proceeding to the next card in the deck. While this does not necessarily mean that every time a set is broken during the workout it constitutes a tapping in of the athlete’s partner this may indeed be a powerful team strategy mindset if applied to navigating  the deck of cards with an aggressive training pace throughout.
– Teams of 2 yield one repetition assignments from the Ace card of each suit, whereas the teams of 3 pull 11 reps for each of those cards.
– *Partner Slamball is the same ROM and standards of execution for solo training with the Slamball, however after impacting the ground with the slammer the partner not executing the movement begins their repetition ON THE SLAMBALL BOUNCE, requiring coordination and accuracy on the receiver versus effort via strength, stamina, and power on the part of the athlete slamming the pass. Teamwork reinforces effective training effort or the egg? Beware the blue falcons, freaks.
– *Partner Medicine Ball Cleans will be an active pass of the medicine ball at one of two points in the repetition. Both methods are viable throughout training however only one method may be used per card and both athletes are required to perform one method together.
– High Ball method = light arcing chest pass after rising to full hip extension in the medicine ball clean squat segment. Athlete catching med ball will return to deck like they had just completed the rep from the top.
– Knees-to-elbows via strict execution or V-ups as a scaled option.
– Low Ball Method = when returning the ball back to the deck it may not be dropped, much like a kettlebell swing counter swing through the legs with both arms and roll it to your partner similar to those basic bowling strategies we all know work best. Partner begins this rep from the deck.

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Samy Daghir

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