Warm-up Drills
I. Run 800m
II.”Burgener Drill” (3Rnds/PVC)
III. 2 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
IV. Mobility
Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps/loads to comments.
“Lais”
For time
3 x Rope Climbs
30 x DB Walking Lunges (50/35lbs)
20 x Clapping Push-ups
35 x Box Jumps (24/20”)
30 x Ring Dips
20 x Toes-2-Bar/K2E’s
35 x DB Burpee Pick-ups (50/35lbs)
30 x Slamball (40/20lbs)
20 x DB Hang Squat Clean (50/35lbs)
35 x GHD Sit-ups
30 x Back Extensions
20 x DB Thrusters (50/35lbs)
Post scores to comments.
Press: 60×5
“Lais”
203 reps
press 1rm 115
other thing= got through all the slam balls
Press: 75 x 10
Lias : 8 DB Thrusters
125# x 4
Finished slamballs