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Thursday 01.21.2021

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Warm-up Drills
I. Agility Warm-up or Row 500m
II. 2-3 Rounds of
7 x Snatch Balance Drill
(w/ as deep a receiving position as mobility permits)
7 x Overhead Squat
10 x Hollow Rocks
III. Mobility & Yoga Poses

Notes: Special Emphasis on PVC Passthroughs for test of Overhead Mobility; follow with lacrosse ball/wall drills and re-test for efficacy.

Impact/Focus: Overhead Squat
Warm-up as needed before working through the following sets/reps at a challenging weight. All sets and reps are the same across; adjust loads accordingly.

Every 2:00 x 6 Rounds of

Overhead Squat x 5-5-3-3-1-1-1 reps

**Increase weight on the second set of 5 and 3, and 1 rep as able provided technique and movement development points of performance are in place**

Notes:

  • Stay on the lighter side until confidence and a baseline of work capacity with the movement have been practiced and refined.
  • Increase weight on the second set of 5 and 3, and 1 rep as able provided technique and movement development points of performance are in place.
  • Use the Snatch Balance Drill to work on confidence and ability to safely take the bar from the rack and set-up for the Overhead Squat (Power or Full receiving position).
  • Athletes able to perform these sets via taking the barbell from the deck instead of the Rig/Racks are enthusiastically encouraged to do so. Note that this should be provided only where there is minimal sacrifice in benefitting the development of the Overhead Squat as the priority for deciding on a floor or Rig/Rack station set-up.

Post scores to comments.

“Chips”
Complete for time vs a 15:00 time cap

10 x Bumper Plate Devil’s Press (45/35lbs)
15 x GHD Sit-ups

20 x Burpee Jump to Bumper Plate
15 x GHD Sit-ups

30 x Burpees
15 x GHD Sit-ups
30 x Burpees

15 x GHD Sit-ups
20 x Burpee Jump to Bumper Plate

15 x GHD Sit-ups
10 x Bumper Plate Devil’s Press (45/35lbs)

 

Notes:

  • Scale the bumper plate weight as necessary to maintain intensity of work output while maintaining integrity of movement points of performance.
  • Abmat Sit-ups for GHD Sit-ups should be anchored today at 20 reps per set.

Post scores to comments.

Samy Daghir

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