Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Front Squat 5 × 3 (on the 2:00)
Warm up with 3 sets x 3 reps, building to the requisite starting weight before completing the following workload for Front Squat.
Every 2:00
Front Squat x 3-3-3-3-3 (climb as able across sets)
Notes: Athletes should climb incrementally across sets beginning at 50-60% of a 1RM. Today brings two opportunities to the table; ascend weight from set to set in search of new a 3 rep maximum or sustain 5 sets of 3 reps each at 75% of a previous 1RM.
Post loads to comments.
“Climatize”
Complete for time versus a 12:00 time cap
21-18-15-12-9-6-3 reps of
Double-unders
GHD Sit-ups
Pull-ups
Notes: See whiteboard/pre-training brief for scaling details as well as adjustments for additional challenges.
Post scores to comments.
Skill Development
I. Mobility (SEE REFERENCE POSTERS!)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. Slay Goats
III. 3 x 6 reps High Pull Assignment (if it was omitted Monday)
“Front Squat 5 × 3 (on the 2:00)”: 135#
“Climatize”: 169 Rx
225# for all sets.
10:39 scaled (ab mats).
Front Squat: 125#
Climatize: 282 reps (single unders/ab mat)