Warm-up Drills
I. Run 800m
II. 5:00 AMRAP of
5 x Pull-ups
7 x Hindu Push-ups
15 x Air Squats
III. 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.
“Dirty Elizabeth”
For time
200m Sandbag Portage
21 x Power Clean (135/95lbs)
21 x Ring Dips
200m Sandbag Portage
15 x Power Clean (135/95lbs)
15 x Ring Dips
200m Sandbag Portage
9 x Power Clean (135/95lbs)
9 x Ring Dips
200m Sandbag Portage
Post scores to comments.
Press 65×5
“Dirty Elizabeth”
III 18:11
Press 5+ 135 x 5
Dirty Elizabeth I 21:34
Press: 90 x 6
Dirty Elizabeth I : 18:13 @95#/45# Sandbag?
Press 155 x 5
Dirty, dirty Elizabeth: 26:21, 135#, 120# sandbag
135 press * 5
dirty 20:12