Warm-up Drills
I. 3 Rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
10 x Seal Stretch to Down Dog
II. 2-3 Rounds of
10 x PVC Pass Throughs
5 x PVC Overhead Squat
Lacrosse Ball Drill
III. Dynamics & Mobility
Impact/Focus: Weightlifting Wednesday
Warm-up sets & reps vs. 5:00
(10 rep buy in building to starting weight)
12:00 Running Clock
A. Power or Full Snatch 1-2 reps Every Minute on the Minute, Climbing Weight.
or Power Snatch 1-2 reps Every Minute on the Minute, Climbing Weight.
B. Power or Full Snatch 1-2 reps Every Minute on the Minute, Climbing Weight.
or Power Snatch 1-2 reps Every Minute on the Minute,Work at the same weight across.
C. Establish a one rep max vs. 12:00
Post scores to comments.
“Hurry Up & Weight”
Complete 4 Rounds for time versus a 15:00 time cap
Run 200m
10 x Snatch (<60% of best weight from above)
20 x Wallball (20/14lbs)
Notes: Weights for today will be adjusted to the set ‘benchmark’ weights for benchmarks based on the best sets from the Impact/Focus (ie. 45,65,95,115,135…etc.).
Post scores to comments.
