Friday 02.05.2021

Warm-up Drills
I. Agility Warm-ups
– Shuttle Run
– Side Shuffle x 50ft
– Reverse Lunge x 50ft
– Karaoke x 50ft
– Shuttle Run
II. Dynamic Drills
– Tall Duck Walk
– Pike Walk
– Spiderman Lunges
– S.L. Bear Crawl
– Lateral Bear Crawls
III. Scorpion & Yoga Sandwhich

Impact/Focus: Deadlift ‘Extended Path’
Warm-up sets and reps building to an appropriate weight for the first two sets of 10 and 7 reps before moving through the 5-4-3-2-1 reps at 80%; athletes may climb weight as able or maintain weight for all sets/reps.

7 Rounds, every 2:00 of

10-7 reps x x Deadlift (climbing weight towards 85% of 1RM)
5-4-3-2-1 reps x Deadlift (North of 85% of 1RM)

Notes:

• If no prior deadlift rep records exist then we will be working on applying the learning fundamentals of this movement and working on consistency of proper points of performance (ie. safe technique and movement proficiency).
• Athletes may climb weight as able or maintain weight for all sets/reps.
• The 10 and 7 rep sets are built in as tracked warm-up weights on the clock; this allows a touch on the practice of higher rep sets and mixed grip practice.
• Athletes may also reference a projected 1RM starting number to base sets/reps percentages. See your Coach(s) for guidance as needed.

Post scores to comments.

“Shuttles”
Complete for time

**1 x Shuttle Run**

24 x 1-arm Dumbbell Thrusters (50/35lbs)
24 x 1-arm Dumbbell Snatch (50/35lbs)

**1 x Shuttle Run**

18 x 1-arm Dumbbell Thrusters (50/35lbs)
18 x 1-arm Dumbbell Snatch (50/35lbs)

**1 x Shuttle Run**

12 x 1-arm Dumbbell Thrusters (50/35lbs)
12 x 1-arm Dumbbell Snatch (50/35lbs)

**1 x Shuttle Run**

6 x 1-arm Dumbbell Thrusters (50/35lbs)
6 x 1-arm Dumbbell Snatch (50/35lbs)

**1 x Shuttle Run**

Notes:

• Scale weight as necessary.
• Alternate Dumbbell Thrusters every 6 or more repetitions (24 reps = 12 per arm).
• Alternate Dumbbell Snatch every rep; reinforce and practice a preferred method for hand to hand switching.

Post scores to comments.