Warm-up Drills
I. Run 400m
II. Foam Rolling & Dynamics
III. Mobility & Movement Review
Impact/Focus: Deadlift 5-3-1+
*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 3:00
Deadlift
5 x 40%
5 x 50%
3 x 60%
Working Sets:
5 x 75%
3 x 85%
1+ x 95%
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.
“Sabbatical”
Complete for time versus a 15:00 Time Cap
2-4-6-8-10-12-10-8-6-4-2 reps of
Burpees
Power Cleans (115/85lbs)
Box Overs (24/20”)
Post scores to comments.
Impact/Focus: Deadlift 5-3-1+
160lbs
“Sabbatical”
10+18