Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Wall Squats
III. Mobility
Impact/Focus: Press Deload
Work through the following sets of Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
5 x 30% (warm-up)
5 x 35% (warm-up)
3 x 35% (warm-up)
5 x 40%
5 x 50%
5 x 60%
Post sets/reps/loads to comments.
”Gorilla Glued”
4 Rounds for time of
100ft x Overhead Walking Lunges (45/25lbs)
10 x Burpee Pick-ups (45/25lbs)
4-3-2-1 x Muscle-ups
Post scores to comments.
Press 5 Deload: 50#
“Gorilla Glued”
25#/PU&Dip Mod
17:45
Press 5 Deload: 50#
“Gorilla Glued”
25#/PU&Dip Mod
17:45
Gorilla glued 28:31 (85# fat bar/45#/pu’s and ring dips)
Gorilla glued 28:31 (85# fat bar/45#/pu’s and ring dips)