Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility
Impact/Focus: Deadlift
Warm-up Sets/Reps building to an intended starting weight x 6:00
Then, working to the heaviest set possible with touch and go reps, complete the following:
7 Rounds on the 2:00 of
Deadlift x 2-2-2-2-2-2-2
*start at a heavy double and either work at a sustained weight or build to a 2RM.
Post scores to comments.
“Double Dare”
8:00 AMRAP/Max Reps as follows
Max Reps Press & Push Press (95/65lbs)
Every time the bar gets put down = 35 x Double-unders / 60 x Single-unders
Rest 3:00
8:00 AMRAP/Max Reps as follows
Max Reps Hang Power Clean (95/65lbs)
Every time the bar gets put down = 20 x Air Squats
Notes:
- During the first 4:00 the athlete will perform presses with each break resulting in Double-unders while in the final 4:00 the movement switches over to Push Press.
- Oh, so you like slightly heavier things? Rx+ @115/85lbs.
- Doubles for Rx+ are 50 reps per break, Air Squats = 30 reps.
- Score rounds and total reps as priority; scores per set if able.
Post scores to comments.
