06.27.2014

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.

This entry was posted in . Bookmark the permalink.

4 Responses to 06.27.2014

  1. Laura says:

    160×5
    19:00 65lbs/16kg

  2. Sharon says:

    DL 165 # PR

    “Brownies” 18:13 55#/16kg

  3. Alex says:

    DL 315 x 5
    “Brownies” 17:04 95# OHS

  4. Peter says:

    “Deadlift 5-5-5+”: 235
    “Brownies”: 17:19 (35#/20kg)

Leave a Reply

Your email address will not be published. Required fields are marked *

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Current ye@r *