04.07.2014

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
1 x Rope Climb
10 x KB Sumo Deadlift High Pulls (24/16kg)
10 x Wallballs (20/14lbs)
III. Mobility

Impact/Focus: Deadlift 5-3-1+
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)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Fran”
Complete 21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups