Warm-up Drills
I. Row 2:00
II. 3 rounds of
8 x Front Squat (45/35)
8 x Press
8 x Hollow Rocks
III. Mobility
Impact/Focus: Press Deload
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 65%
5 x 70%
5 x 75%
Post sets/reps to comments.
“Autumn Fresh”
For time (20:00 cutoff)
100 x Double-unders
50 x Wall Balls (20/14lbs)
40 x GHD/Abmat Sit-ups
30 x Plyo Skiers
20 x Slammies (40/20)
10 x Tire Flips
Post scores to comments.
Good times 19:41 love those tires !
Press 75# x 5
“Autumn Fresh” 14:16 40#
“Autumn Fresh” 17:03 20#
Press De-load 125 x 5
Autumn Fresh 20:45 Rx
Press De-load: 60×5
Autumn Fresh: 17:20 RX with 40# slamball
“Press De-Load”: 75# x 5
“Autumn Fresh” : 16:24 (SU’s/40#)
Press- 115#
Autumn Fresh- 12:12 Rx
Press De-load: 115# x 5
Autumn Fresh: 12:12 Rx. Slamees are pretty terrible
“Autumn Fresh” : 16:45 (SU/40#)