Warm-up Drills
I. Run 800m
10 x Strict Pull-ups
20 x Hand Release Push-ups
50 x Abmat Sit-ups (butterfly)
10-20 x Air Squats (working therapies as needed)
II. Mobility
Notes: Partition sets/reps/running as needed; scaling movements on an individual basis.
Impact/Focus: Back Squat 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%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps/loads to comments.
“PCL Elizabeth”
For time
21-15-9 of
Power Clean
Strict Ring Dips
Post scores to comments.
Skill Development: Mobility & Pre-hab
Spoiler Alert? Ok, Oly centric Thursday this week. Tomorrow will also hurt. Friday remains fun.
What?
Mash.
Back Squat 80×8
“PCL Elizabeth’
11:33/65#/static dips
“Back Squat 5-5-5+”: 185# x 5
“PCL Elizabeth”: 8:56 @ 115#
Back Squat: 165 x 10
Elizabeth: 10:56 @ 95#/mix of static dips and ring dips with purple band