Warm-up Drills
I. Run 800m
II. 2 rounds of
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility
Impact/Focus: Press 3-3-3+
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% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps/loads to comments.
“Diane’s Dinner Party”
12:00 minute Ascension Ladder
2-4-6-etc… x Deadlift (225/155)
2-4-6-etc… x Handstand Push ups
Post scores to comments.
press 105×4
other thingy 14 plus 3 deadlift with 155#
Press 3×60#
“Diane’s Dinner Party”
14 rounds + 16DL
95#/box
Press 55# x 6
14 end + 6 @ 155#
125 x 5
14 rounds at 185 lbs
“Press 3-3-3+”
5 x 60 (Warm-up)
5 x 75 (Warm-up)
3 x 90 (Warm-up)
3 x 105
3 x 120
8 x 135
“Diane’s Dinner Party”
12 Rounds and 10 Deadlift @225
Press – 95# x 5
Diane’s Dinner Party
6 rounds – (12Reps) @ 185#
2 &4 HSPU’s 2 abmats; remainder Stink bugs tall box/platforms