Warm-up Drills
I. 8:00 AMRAP of
1 x Suicide Sprint
100ft x Med Ball Toss
10 x Wallball (20/14)
II. Mobility
Impact/Focus: Deadlift 3-3-3+
Work through the following sets of Deadlift 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.
“Winter Advisory II”
Complete for time
Row 1000m
30 x Overhead Squats (115/75)
50 x Toes-2-Bar
Post times to comments.
Deadlift 45 x 3
Winter Advisory II 15:58 (95#/Abmat)
“Deadlift 3-3-3+” : 270 X 5
“Winter Advisory II” : 12:52 (24kg Goblet Squats for OHS)
Deadlift: 270×4
Winter Advisory II: 17:52 RX (with 85#)
Deadlift: 190x 6
Winter Advisory II: 13:25 #25