Warm-up Drills
I. Run 400m
II. Coaches’ Choice
III. Mobility
Impact/Focus: Power Clean :75 Repeats
Warm-up as needed before completing the following every :75 seconds for a total of eight rounds.
Every :75 for 8 Rounds: 2 x Power Clean (80%1RM)
Notes: Athletes should use 80% of a 1 repetition maximum Power Clean as a guideline for workloads to aim for today.
For percentages use one rep maximum Power Clean scores from 07.11.2017 linked HERE.
Post scores to comments.
“Regional 17.2 Redux”
21-15-9 for time of
Dumbbell Snatch (50/35lbs)
Ring Dips
GHD Sit-ups
Notes: Dumbbell Snatch is one arm at a time, alternating sides. The reps per round represent the TOTAL number of reps; for example, the 21 reps will have 10 reps on one arm and 11 reps on the other, to be executed alternating sides. Get some, freaks.
Post scores to comments.
Skill Development
I. Handstand walks and holds x 10:00 practice
II. Mobility drills from the Poster references, work 2-3 areas that need improved mobility and function for 2-5 minutes each. Socialize with your peers during this recovery effort, it makes the pain not so… painful.
No lifting weights
“Regional 17.2 Redux” : 10:57 ( Box Jumps/Row kCal/GHDs)
Power Clean :75 Repeats: 90#
Regional 17.2 Redux: 16:41 Rx-ish (Almost full range of motion on the strict dips!)
195#.
5:57 Rx.