Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Deadlift 3-3-3+ (WEEK 2)
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
3 x 70%
3 x 80%
3+ x 90% (max reps)
Post scores to comments.
“Tilted”
Complete for time vs. a 12:00 Time Cap
21-15-9-(15-21) kcal/reps of
Row (kcal)
Handstand Push-ups
Toes-to-Bar
Post scores to comments.
