07.18.2014

DSC_0031We would like to say goodbye to Abi today! She is moving to Lebanon, NH to take a position with Dartmouth. Good luck Abi in you career, and we'll see you soon! Warm-up Drills 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 III. Mobility 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. "Bambi's Legs" Complete 4 rounds for time 30 x Walking Lunges (24/16kg Goblet Rack) 20 x GHD/Abmat Sit-ups Run 200m Rest 2:00 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.
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One Response to 07.18.2014

  1. Peter says:

    “Dead lift 3-3-3+”: 245# x 6
    “Bambi’s Legs: 3:51/4:26/4:43/5:00

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