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Warm-up Drills
I. Run 800m
II. 2 rounds of
7 x Deadlifts (45lbs)
7 x Squat Cleans
7 x Front Squat
7 x Press
III. Mobility

Impact/Focus: Press 3-3-3+
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% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Night Fury”
3 rounds of:
1:00 x Max Reps Pull-ups
1:00 x Max Reps Mountain Climbers (2 ct)
1:00 x Max Reps American KB Swings (32/24kg)
1:00 x Max Reps Burpee Box Jumps (24/20″)
1:00 Rest

Post total reps completed to comments.

Samy Daghir

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