Warm-up Drills
I. Row 3:00
II. 2 Rounds
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility
Impact/Focus: Deadlift 1-1-1-1-1RM
Against a 20:00 Running Clock warm-up as necessary before working up to a new Deadlift 1RM
Deadlift 1-1-1-1-1RM
Post loads/results to comments.
“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
Deadlift: 215 x 1
“Persistence Hunting”:
5100 (85lbs x 60)
830 m Row
56 x GHD
22 x #20lb Wallball
25x 24″ Box Jump
Deadlift: 285# (ran out of time again!!)
Persistence Hunting:
2890/850/45/22/9
Deadlift: 285# (ran out of time again!!)
Persistence Hunting:
2890/850/45/22/9
Deadlift: 325 x 1 – PR
“Persistence Hunting”:
3325 (95lbs x 35)
909 m Row
62 x Abmat
31 x #20lb Wallball
10 x 24″ Box Jump
Deadlift: 325 x 1 – PR
“Persistence Hunting”:
3325 (95lbs x 35)
909 m Row
62 x Abmat
31 x #20lb Wallball
10 x 24″ Box Jump