Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility & Movement Review
Impact/Focus: Front Squat 1RM
Warm-up as needed with sets and reps building to a starting weight.
Before starting to work up in weight, each athlete needs to hit 3 sets of higher reps (5-8) at lighter loads (less than 60%) to prime performance on heavier max effort single rep.
Once the Bar is loaded for the start of the athlete’s one rep sets a 15:00 open ended clock will begin for 1RM attempts.
VS. a 15:00 Running Clock
Establish a Front Squat x 1RM
Post scores to comments.
“Shamwow”
Complete 4 Rounds for time
5-10-15-20 x Dumbbell Manmakers (35/20lbs)
50-50-50-50ft x Dumbbell Overhead Carry (35/20lbs)
5-10-15-20 x Reverse Burpees
50-50-50-50ft x Dumbbell Farmer’s Carry (35/20lbs)
Notes: The Manmaker movement is a Burpee with the Dumbbells and a little zest; after standing up with the two weights the athlete brings the Dumbbells to the Front Rack Position and executes a Thruster. For those who hate memory based things the Thrusters is a Squat with the weight balanced across the front rack that transitions into a Press to lockout once the athlete has stood up through the squat end range of motion. Yes, it shall be revealed in demo format… words are for Mondays.
Post scores to comments.
Skill Development
**Time Permitting**
I. VS 10:00 max a Handstand Skill set metric (Charlie is still living vicariously through us as he mends up post surgery for a bicep tendon repair, he sounds like he’s in good spirits and on his way towards a much anticipated return to action with the crew; WE MISS YOU SIR, HEAL FASTERRRRRRRR.)
II. Back Extensions: 2-3 sets of 10-15 reps (slow and controlled)
or
GHD Flexion Hang: 2-3 sets x 1:00 (cumulative
III. Post training GOWOD/ROMWOD perusal and application of recovery drills.
