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Warm-up Drills
I. Run 400m
II. 2 rounds of
8 x KB Swings
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 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%”

Post sets/reps/loads to comments.

For time
Run 400m
3 rounds of
10 x Overhead Squats (115/75)
20 x V-ups
30 x ‘American’ KB Swings (24/16)
Run 400m

Post times to comments.

Samy Daghir

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