06.10.2016

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings (24/16)
10 x Goblet Squats
10 x Hindu Push-ups
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk9)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

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“Sabotaged”
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Ring Row
1:00 x Ring Dips
1:00 x Rest

Notes: In this workout you move from each of the stations after a minute of work for max reps. The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep.

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Skill Development
5-10:00 of Mandatory Mobility and/or Foam Rolling