I. Run 400m
II. 3 rounds of
7 x Medicine Ball Cleans (40/20)
7 x KB Swings (24/16)
7 x Sumo Deadlift High Pulls
Impact/Focus: Deadlift 3-3-3+
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% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps/loads to comments.
Complete 4 rounds for time
30 x Walking Lunges (24/16kg Goblet Rack)
20 x GHD/Abmat Sit-ups
Notes: Athletes will have a 2:00 rest period between rounds. This week has been a great week of hard work. Let’s end the week with a bang.
Post times to comments.