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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