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.
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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)

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