Friday 10.30.2020

Warm-up Drills
I. Row 500m
2 Rounds of
5 x Deadlift
5 x Sumo Deadlift High-Pull
10 x Deadbugs
II. Dynamic Drills & ‘Scorpion/Yogi Sandwich’
III. Mobility Drills

Impact/Focus: Deadlift 5×5 Week 2

Warm-up as needed before working through the following every 2:00.

Deadlift 5-5-5-5-5

**Week 2 Deadlift Sets = @75% of 5RM + 10-15 lbs

Notes:

• Base percentages on a five rep max Deadlift established two weeks ago.
• For week 2 we will continue adding an additional 5 to 15 lbs .
• The new weight this week will be used for all of today’s Deadlift working sets.
• Deadlift Five rep max make-up opportunities will be available during Open Gym each Saturday.

Post scores to comments.

“FGB,BFF”
3 Rounds of the following, completing as many reps/kcal as possible per movement in teams of 2 athletes;
Only one athlete may work at a time.

1:30 x Wallball (20/14lbs) or DB Thrusters (35/20lbs)
1:30 x Sumo Deadlift High-Pull (75/55lbs) or Russian KB Swings (24/16kg)
1:30 x Box Jumps or Box Step-ups (24/20”)
1:30 x Push Press (75/55lbs) or DB Push Press (35/20lbs)
1:30 x Row kcal or Bearcrawl (5’=1rep)

:30 x Rest/Transition back to starting stations, no additional rest between rounds.

Notes:

• Each team will have one athlete going for reps/points at a time.
• Athletes may split their efforts according to two different strategies today… either time intervals or rep schemes.
• Time Intervals Example: each athlete alternates working every :45 seconds.
• Rep Scheme Example: Teammates may also alternate assigned set/rep schemes such as switching off 12-15 reps or tagging in a partner when extreme fatigue sets in.
• Scores are cumulative reps and kcal for a summary total for each team.
• Happy Halloween, all you Ghouls and Goblins!!!

Post scores to comments as total points per team.

Skill Development
(Optional if time permits)

5 rounds for quality of

:10 to :15 seconds x Hollow Hold (L-sit on floor)
10 to 15 reps x Hollow Rocks
:10 to :15 seconds x Plank
10 to 15 Reps x Abmat Sit-ups

Rest 1:00 to 2:00 minimum between efforts.

Post scores to comments.