Warm-up Drills
I. Row 3:00
II. 3 rounds for quality of:
5 x Scapula Contractions
7 x Medicine Ball Cleans (40/20)
10 x Hollow Rocks
III. Mobility
Impact/Focus: Deadlift 5-3-1+
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)
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
“Fran”
21-15-9 reps for time
Thrusters (95/65lbs)
Pull-ups
Post scores to comments.
Skill Development
Max L-Sit (seconds) x 1:00
Rest 1:00
Max Reps GHD/Abmat Sit-ups x 2:00
Fran 11:05 Rx
Deadlift 270×3
Fran 11:58 RX….huge improvement over my 14:32 Fran last month.
Deadlift 5-3-1: 275 x 1
“Fran” : 11:02 85#
Colm:
Deadlift 5-3-1: 305 x 1
“Fran” : 7:00 – but was confused and did 21-15-12