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