05.07.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Deadlift 3-3-3+ & Olympic Lifts
I. Deadlift 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

II. Olympic Lift Impact/Focus
As time permits work through 1-2 of the following Clean/Jerk/Snatch centric movements for today’s training.
Power Clean 2-2-1-1-1 (75-90%1RM)
Push/Split Jerk 2-2-1-1-1 (70-80%1RM)
Hang Power Snatch 2-2-2
Snatch Grip Deadlift 4-4-4

Post results to comments.

“Rummy”
Complete 6 Rounds of the following:
1:00 x 2-Fer Wallball (20/14lbs)
[:20 x Rest/Transition]
1:00 x Double-unders (*FltS)
[:20 x Rest/Transition]
1:00 x Hang Power Snatch (75/55lbs)
[:20 x Rest/Transition]
1:00 x GHD Sit-ups (*Slapfight-ROM)
[:20 x Rest/Transition]
1:00 x x Jumping Slammball (40/20lbs)
[1:00 x Record/Rest/Reset]

Post scores to comments.