10.29.2014

Announcement: Halloween (Friday) Hours: Regular AM and Noon classes. PM hours will be 3:30-4:30pm, and 4:30-5:30pm ONLY. Costumes are encouraged for all classes Friday!

Warm-up Drills
I. Row 2:00
II. 3 rounds of
:20 Handstand Hold
5 x Ring Rows
10 x Hindu Push-ups
III. Mobility

Impact/Focus #1B: Press 3-3-3+
Work through the following sets of Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it 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 three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Post loads to comments.

Impact/Focus #1B: Push Press
Using the weight from your last set of Press, complete the following workload.

Push Press: 3 sets of 5-10 reps with 2-second pause in “Dip” position.

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Impact/Focus #2: Grip Work
Athletes will spend 10:00 working through various methods focusing on developing their grip strength.

Farmer’s Walk
Plate Carry
Axle Bar Hold
Pull-up Hang

WOD
5-10 minutes of Metabolic Conditioning (Hint: Tires…)