*** Please be CAREFUL OUT THERE in the inclement weather, Ninjas!!! ***
Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Deadlift 5-5-5+ (WEEK 1)
Work through the following sets of Deadlift using the percentage based sets outlined below.
USE 1RM X .9 BEFORE DETERMINING WEIGHTS BY PERCENTAGES BELOW
Example Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
Post scores to comments.
“Flucking Flake of a Friday”
7 Rounds for time of
7 x Ring Dips
10 x Ring Row
12 x Bumper Ground-to-Overhead
Notes: Rx+ may perform a 1-arm Devil’s Press @35/20lbs respectively. Additional Scaling and Points of performance will be covered during the whiteboard brief.
Post scores to comments.
