Warm-up Drills
I. Run 400m
II. Foam Rolling & Dynamics
III. Mobility & Movement Review
Impact/Focus: Deadlift 5-5-5+
*1RM x.9 to find 90% of your one rep max.
Use this number for the percentage sets following.
Complete the following sets of Deadlift every 2:30-3:00
Deadlift
5 x 40%
5 x 50%
3 x 60%
Working Sets:
3 x 70%
3 x 80%
3+ x 90%
Notes:
The final set is known as the infamous ‘Plus’ version.
We won’t make you but you should finish with a light weight set x 10 reps.
Post scores to comments.
“Littlefoot”
12:00 AMRAP of
8 x Handstand Push-ups
10 x Strict Knees-to-Elbows
Run 200m
Notes:
- Sensitive palms or phalanges? Perhaps missing some skin from yesterday’s training…?
- Calm down, ninjas, Strict Knees-to-Elbows will have a 20 rep x V-up option for Rx’d substitution today.
- Scaled option @ 12 reps of V-ups. Rx+ 5 x Strict Pull to Inversion on Rings with Strict Negative (Lever-ish…).
- Handstand Push-ups may scale to Stinkbugs or adjusted ROM Handstand Push-ups for the same number of reps.
- Wallwalks x 3 reps per round may also be viable as a scaled option.
Post scores to comments.
