ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Deadlift 1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Deadlift 1-1-1-1-1RM
Notes: Utilize single rep sets beyond the five as needed. The percentage based warm-up is a guideline, athletes should prepare to warm themselves up well with a strategy towards maximizing one rep performance. Adrenaline and over excitement at the words ‘One Rep Max’ does not represent an appropriate standalone warm-up. Prime yourselves to excel, get some, freaks!
Post loads to comments.
“Hydro”
4 Rounds for time of
Row 250m
7 x Thrusters (135/95lbs)
Post scores to comments.
Skill Development
I. Spikeball Skills…
II. Mobilize
III. Slay Goats
KB weighted Front Squats – 80# x 5
“Hydro”: 8:52 modified – 200m Run/7 x 30# DB one-arm thruster.
Deadlift 1RM (Saturday make up): 195 (PR!)
Deadlift: 305# PR!
“Hydro”: 7:38 Rx’d