12.22.2014

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
10 x Body Row (Rings)
:10-15 x Ring Support
10 x Reverse Walking Lunge Reach (alt.Samson Stretch)
10 x PVC OHS or Wall Facing Squats
III. Mobility

Impact/Focus: Back Squat 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.

“A Fifty Split”
20-15-10-5 reps for time of
‘American’ KB Swings (32/24kg)
Toes-2-Bar/Knees-2-Elbows

Post times to comments.