Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Back Squat 5-3-1+ (WEEK 3)
Work through the following sets of Back Squat 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 Air Squat
8-10 reps x Barbell
5 x 50%
5 x 60%
3 x 70%
Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)
Notes:
The last set for today, labelled “3+” is for as many reps as possible.
Post scores to comments.
“Yarn”
Complete for time
vs. 15:00 time cap
21-18-15-12-9-6-3 reps of
Pull-ups
GHD Sit-ups
Burpees
Notes: Scaled Pull-up volume building on last week may be performed as 12-11-9-7-5-3-1 reps. Additional points of performance and training intentions will be covered during the whiteboard brief. Bring the lumber, Ninjas.
Post scores to comments.
