Warm-up Drills
I. Coach’s Choice
II. Dynamic Series
III. Mobility Drills
Impact/Focus: Sustainment Ladders & Turkish Delights
General Overview…
Complete the TGU Task (A) vs 5:00
Complete the Jump Rope Task (B) vs 5:00
Complete the TGU Task (A) vs 5:00
Complete the Jump Rope Task (B) vs 5:00
Work through the following two task challenges; one focuses on duration of Jump Rope movements/abilities in an ascending and descending ladder, scoring each miss; Turkish Get-ups will carry an 8 to 10 rep goal vs a Time Limit. Please read on for each tasks details.
Task A. “Turkish Get-up Sets/Reps” VS 5:00
x 8 to 10 Reps (4 to 5 reps per arm, alternating, 24/16kg)
Complete this task vs. a 4:40 second time cap, climbing weight or changing weight to a lighter, more
Task B. “Jump Rope Ladder” VS 5:00
Select one of the four options below and attempt to sustain an unbroken set for the duration of each work interval. Complete with as few misses as possible, scoring total errors during the ladder of work intervals.
Intervals:
WORK :20 X REST :20
WORK :40 X REST :20
WORK :60 X REST :20
WORK :40 X REST :20
WORK :20 X —
Task Options:
I. Double-under reps
II. Single, Single, Double-under rep pattern
III. Singe, Double, Single, Double-under rep pattern
IV. Single-under Reps
Post scores to comments.
“Ramparts”
For Time vs Rx Time Cap @ 9 minutes or Scaled Time Cap @ 11 minutes
3-6-9-12-9-6-3 x Power Snatch (95/65lbs)
6-6-6-6-6-6-6 x Box Overs (24/20”)
Notes:
- Scale the Power Snatch weight as needed; intention focused on keeping the weight at a barbell cycling capability.
- Rx weights today are 95/65lbs, Rx heights are 24/20” (…of your box not your Coach…)
- Rx+ weight would be 115/85lbs.
- Rx Box Overs may be performed as a Box Step Over, a Box Jump with step-down, a Box Over (no required hip extension when touching down on top of the box during jumps), etc.
- Rx athletes will be encouraged to pick the bonus challenge today which involves taking a medball for company during the box overs movement… which makes for a truly medieval iteration today.
- An Rx+ option today is just a hoot; each rep for the box over will become an Over-Under which is a 24 inch box set-up next to a Bench. Athletes will jump over the box and return to their starting position via crawling back under the 18” bench set-up. For these modifications to the Rx+ format there will also be an adjustment to the time cap @ 14:00.
- Bring it, ninjas.
Post scores to comments.
