Warm-up Drills
I. Run 400m
II. 2 Rounds of
Air Squats, PVC Overhead Squats, Squat Mobility Complex
III. Mobility (Overhead & Squat ROM Mobility)
Impact/Focus: Overhead Squat
Warm-up Sets/Reps building to intended starting weight x 6:00
Then, complete the following:
Every 2:00 x 5 Rounds total
Overhead Squat x 5-3-3-1-1 reps
Notes:
- Climbing weight if able, sustained sets if athletes are still learning movement patterns; developing movement proficiency & confidence.
- Overhead Squat movement reference and video demonstration link are found below.
Post scores to comments.
“Jenga”
15-12-9-6-3 x Overhead Squat (95/65lbs)
15 x GHD Sit-ups
21 x Double-unders
Notes:
- Scale load as needed to facilitate bigger unbroken sets and maintain points of performance throughout the Overhead Squat efforts.
- GHD Sit-ups will scale to Abmat today at 1:1 for 15 reps per round.
- Scaled Double-under volume is 15 reps per round or 42 reps per round of Single-unders.
- Rx+ may scale to 115/85lbs on the Overhead Squat.
- GHD Sit-ups may scale up to 21 reps per round & Double-unders @ 42 reps per round.
Post scores to comments.
