Warm-up Drills
I. Jumprope x 3:00 or Run 400m
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges w/ Samson Stretch
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills
Impact/Focus: Back Squat Week 1
Warm-up as needed before working through the following every 2:30.
Back Squat 5-5-5-5-5 (75% of 5RM)
Notes:
Athletes will be shown how to find their training baseline and percentages today based on last weeks numbers for Back Squat. Week 1 is 5 sets of 5 reps at 75% of a 5RM. ‘Mathletes’ with a one rep max; 1 rep x .83 to .85 for an estimated 5 rep max. We will be building weights gradually each week for the three classic lifts being trained during the 5×5 strength program.
Example: Athlete with a 5RM of 205lbs will perform all sets and reps today at 150-155lbs.
Post scores to comments.
“Absent Without Leave”
Complete for time vs. a 14:00 time cap
6 Rounds for time of
35 x Double-unders
7 x Power Clean (95/65lbs)
10 x Bar Facing Burpees
Notes:
- Scaled WOD substitutes and volume adjustments for today will be as follows
Complete for time vs. a 14:00 time cap
6 Rounds for time of
70 x Single-unders
7 x Power Clean (Scaled weight)
10 x Burpees (jump and clap in place, not over bar) - Rx+ scaling for today will be as follows
Complete for time vs. a 14:00 time cap
6 Rounds for time of
50 x Double-unders
7 x Power Clean (115/75lbs)
10 x Bar Facing Burpees
(‘One-is-none’ style; only multiple reps/unbroken sets to proceed to next task)
Post scores to comments.
