Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 2-2-2-2-2 (Increasing)
Notes: Get after it, freaks.
Post loads to comments.
“MATLAB”
Complete as many rounds/reps as possible in 12:00 of
5 x Ring Muscle-ups
10 x Slamball (40/20lbs)
15 x Wallball (20/14lbs)
Post scores to comments.
Skill Development
I. See Whiteboard/Coach’s Choice (time permitting)
235#.
3+3 Rx.
Push Jerk: 100×2 (105 and I were dancing with each other, but no dice)
MATLAB: 3 Rounds (10 pull-ups/dips)
Jerk: 155×2, 10# PR!
MATLAB: 3 + 2 w/ pullups and dips using a band across hips
Split Jerk: 180# x2 (PR!)
“MATLAB”: 3+5 (blue band MU Trans)