Warm-up Drills I. 8:00 AMRAP for Quality of 1:00 x Speed Rope 8 x Split Squat Jumps (feet switch every jump) 8 x Hollow Rocks 5 x Push Press (45/30lbs) 5 x Push/Split Jerk (45/30lbs) II. Mobility Impact/Focus: Deadlift 5-5-5+ 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) 5 x 60% (warm-up) 5 x 65% 5 x 75% 5+ x 85% Post loads to comments. "Jerk Block Wheelies" For Time: 10 x Push/Split Jerk (185/125lbs) 10 x GHD Sit-ups 8 x Push/Split Jerk (185/125lbs) 20 x GHD Sit-ups 6 x Push/Split Jerk (185/125lbs) 30 x GHD Sit-ups 4 x Push/Split Jerk (185/125lbs) 40 x GHD Sit-ups 2 x Push/Split Jerk (185/125lbs) 50 x GHD Sit-ups Post scores to comments. Skill Development I. Handstand Walking Practice (max distance or time) II. HSPU's max repetition tests (scale movements as needed)

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4 Responses to 01.27.2014

  1. Alison says:

    Deadlift 130×6
    “Jerk Block Wheelies”
    21:52/75#push jerk/ab mat

  2. Jen B. says:

    “Deadlift 5-5-5+”: 245# x 6

    “Jerk Block Wheelies”: 15:32 (105#/GHD)

  3. Peter says:

    “Deadlift 5-5-5+”: 235 x 9
    “Jerk Block Wheelies”: 17:28 @115# and GHD’s except last round Abmats

  4. Kerri says:

    Deadlifts: 195×3 with a snatch grip

    Jerk Block Wheelies 21:06 with 125# and abmat sit-ups.

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