Warm-up Drills
I. 3 Rounds of
1:00 x Row, Bike, or Jump Rope
12 x Hollow Rocks
7/5 x Primal Push-up to Down Dog
:15 x Sphinx/Seal Stretch
II. Dynamic Drills & General Mobility (Squat Emphasis)
Impact/Focus: Back Squat ‘Building Heavy Capacity’
Warm-up with sets of 3 reps, building to a target starting weight at or above 65% of a 1RM.
Once athletes are ready to begin their interval work…
Complete 8 Rounds,
on a 1 minute :45 second repeating clock,
of the following;
Back Squat 1 rep
Notes:
Reference a previous standing single rep Back Squat score or training data from the past two Mondays when determining an appropriate target working weight. On the clock work as heavy as possible with consistently applied foundational points of performance (is that panic? we will review, fret less…) while it is acceptable to climb across sets and reps for the first few intervals we are looking for 3 to 4 rounds, performed well, at the most challenging weight possible. If able, perform all sets and reps at the same weight; 80-95%. Todaey’s training is intended to reinforce the athletes’ baseline capacity for heavy squat volume as we move into our max out tests next week.
Post scores to comments.
“20.2”
Complete as many Rounds/Reps as possible in 20:00 of
4 x Dumbbell Thrusters (50/35lbs)
6 x Toes-to-Bar
24 x Double-unders
Notes: See substitutions chart for movement progression guidance and suggestions. Additional points of performance and training intentions will be covered during the whiteboard brief. Rx+ option would be with the objective to go unbroken through all sets/rounds; every 4 Rounds +2 reps to DB Thrusters and +2 reps to Toes-to-Bar, Dubs remain at 24 reps for duration. If unbroken at round 16, perform max rep sets for the time remaining.
Post scores to comments.
