Warm-up Drills
I. 2:00 x Row or Jumprope
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
*or Coach’s Choice
Impact/Focus: Push Jerk
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.
Every 2:30 x 7 Rounds Total
Push Jerk x 3-3-2-2-1-1-1
Post scores to comments.
“Dig Safe”
For time vs. a 14:00 time cap
Row 500m
33 x Dumbbell Push Jerk (50/35lbs)
33 x Medicine Ball Cleans (20/14lbs)
Row 500m
21 x Dumbbell Push Jerk (50/35lbs)
21 x Medicine Ball Cleans (20/14lbs)
Row 500m
15 x Dumbbell Push Jerk (50/35lbs)
15 x Medicine Ball Cleans (20/14lbs)
Notes: Athletes may partition reps between the Rowing pieces as needed. Apply Damper setting experiences from last Thursday as applicable. Scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
