**Warm-up Drills**

I. Run 400m

II. 2 rounds of

8 x KB Swings

8 x SDLHP

10 x Hollow Rocks

III. Mobility

**Impact/Focus: Deadlift 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%

5 x 60%

5 x 65%

5 x 75%

5+ x 85%”

Post sets/reps/loads to comments.

**“Brownies”**

For time

Run 400m

3 rounds of

10 x Overhead Squats (115/75)

20 x V-ups

30 x ‘American’ KB Swings (24/16)

Then…

Run 400m

Post times to comments.

160×5

19:00 65lbs/16kg

DL 165 # PR

“Brownies” 18:13 55#/16kg

DL 315 x 5

“Brownies” 17:04 95# OHS

“Deadlift 5-5-5+”:

235“Brownies”:

17:19 (35#/20kg)