Warm-up Drills
I. Run 400m
II. 2 Rounds of:
4 x Turkish Get-ups (alt.L/R)
8 x Push-ups (CFGS)
10 x Abmat Sit-ups
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.
“Plyonomics…?”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps of
Plyo Push-ups
Tuck-ups
Split Jumps
Post time to comments.
Ahh… the days where CFNH and my cycles meet up….
Press 3,3,3+
70.4 x 5, 88 x 5, 105.6 x 3
123.2 x 3, 140.8 x 3, 158.4 x 7
Got pinned on rep 8.
Lots of accessory work in place of conditioning.
Ahh… the days where CFNH and my cycles meet up….
Press 3,3,3+
70.4 x 5, 88 x 5, 105.6 x 3
123.2 x 3, 140.8 x 3, 158.4 x 7
Got pinned on rep 8.
Lots of accessory work in place of conditioning.
Press 85# x 3
“Plyonomics…?” 10:33 45#
115#(3) 10:21
“Press 3’s” : 90# x 6
“Plyonomics …..?”: 13:07 (45#)
“Press 3’s” : 90# x 6
“Plyonomics …..?”: 13:07 (45#)
Press: 70×9
Plyonomics? 13:18 35# plates for pushups/45# bar for split jumps
Press: 115 x 3
Plyonomics: 10:20
Press: 115 x 3
Plyonomics: 10:20