DSC_0107Warm-up Drills I. Row 500m II. 3 Rounds of 5 x KB Sumo Deadlift High Pull 5 x Russian KB Swings 5 x American KB Swings 5 x Goblet Squats 10 x Push-ups (CFGS) 15 x Hollow Rocks III. Mobility Impact/Focus: M.E. Deadlift Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record. 5 x 40% (warm-up) 3 x 50% (warm-up) 3 x 60% (warm-up) Deadlift 1-1-1-1-1 Notes: Athletes that are currently able to pull 2 x their body weight or more will be encouraged to explore one of two training variance options for this next Deadlift strength training rotation: Sumo Deadlift or Deficit Deadlift. Post sets/reps/loads to comments. "Faith" Against a 15:00 running clock Run 800m Then... Ascend as high as possible in the time remaining 1-2-3... x Overhead Squat (95/65lbs) 1-2-3... x Ring Dips Post scores to comments.

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One Response to 03.17.2014

  1. Peter says:

    “Dead Lift” : 295 (305 F)
    “Faith” : Abandoned

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