Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Back Squat
Continue with your current plan for the squat cycle.
I. Back Squat:
5 x 60%
3 x 70%
2 x 80%
2 x 90%
1 x 95%
II. Wendler 5-3-1+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps to comments.
“Pyramid Jackie”
For time
500m Row
25 x Thrusters (65/45lbs)
30 x Pull-ups
25 x Thrusters (65/45lbs)
500m Row
Post scores to comments
Backsquat 150×1
Pyramid Jackie: 11:34 (banded pu)
Back Squat 85×4
“Pyramid Jackie”
16:36
Back squat 365 x 1
Front squat 260 x 4
Pyramid Jackie 14:37 (75#, Ring rows)
“Back Squat 5-3-1+”: 135-155-175 x 7
“Pyramid Jackie”: 11:33 @ 45#
Back Squat 300-1
“Pyramid Jackie” 11:50 Banded pull-up
Back squat 175×1
Pyramid Jackie 17:00 rx