Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Deadlift Ladder
Warm up as needed before completing the following workload every :75 for 8 rounds total.
3 x Deadlift*
*Increase weight by 10-20lbs every round
Notes: Athletes will find an appropriate starting weight. Some suggestions are 105/135/155/185/225.
Post loads to comments.
“Mid-Direction”
Complete the following workload against 1:00 intervals. Repeat for 4 rounds total.
15 x Slamball (40/20)
20 x V-ups
20 x Wallball (20/14)
Rest 1:00
Notes: Should athletes not be able to complete the suggested reps in 1:00 they will work towards a max rep goal.
Post reps completed to comments.
“Deadlift Ladder” : 265# x 3 – it has been a while
“Mid-Direction”: 60*80*80 (30#/20#)
280#.
60 · 80 · 80 Rx.
Deadlift Ladder: started at 135 and ended at 205 (3 rep PR!)
Mid-Direction: 60/80/80 Rx