Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility
Impact/Focus: Bench Press 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%
Notes: Athletes that wish may work through 5 sets of 5 reps disregarding percentages for the following three weeks with their choice of either Close Grip or Traditional Bench Press movements.
Post sets/reps/loads to comments.
“A 200 Remix Tribute”
Work through the following work/rest intervals attempting to complete as many reps as possible during each movement. Score is time/intervals necessary to complete a total of 200 repetitions, partitioning the reps as necessary.
:45 x Overhead Lunges (35/15lbs)
:15 x Rest/Transition
:45 x Burpee Box Jumps (24/20”)
:15 x Rest/Transition
:45 x Abmat Sit-ups (unanchored)
:15 x Rest/Transition
:45 x Bumper Plate Ground-2-Overhead (45/25lbs)
:15 x Rest/Transition/Repeat
Notes: Overhead Lunges are performed stationary as opposed to their ‘Walking’ variation. Burpee Box Jumps are executed as a normal Burpee Box Jump but without a Push-up component.
Post scores to comments.
Isn’t Valhalla only achieved through death?
oh…
BENCH PRESS 5-5-5+ & A 200 REMIX TRIBUTE
Bench Press: 165# 1RM
A 200 Remix Tribute: Completed in 9 RDs
Bench Press – 130 x 8
A 200 Remix Tribute: 15 Rounds (35#/24″)
BENCH PRESS 5-5-5+ & A 200 REMIX TRIBUTE
Bench Press: 180# x5
A 200 Remix Tribute: Completed in 11 RDs
Bench 185#
12 Rounds @ 45#
Olympic Lifting
1) 7×2 Snatch (heavy but perfect) 135
2) 7×2 Clean + 1 Push Jerk (heavy but perfect) 185-205
3a) 3×3 5 Step Duck Walk @ 65
3b) 3×5 Push Press @ 160
Strength
High Bar Back Squat
70% x 1×8 (220)
75% x 2×5 (235)
80% x 2×3 (250)
Conditioning
7 Rounds for Time & Calories, 1:1 – work:rest
:30 x Row Calories
5 x Muscle-ups
5 x Power Snatch @ 115
Total Working Time ~ 15:00 – 16:–
Calorie Total – 119
Mood/Fatigue/Soreness
8/4/4