Warm-up Drills
I. Row 500
II. Coach’s Choice (Overhead Mobility Emphasis)
III. Mobility
Impact/Focus: Press 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 light Dumbbells
8-10 reps x Barbell
5 x 40-50%
5 x 60%
3 x 65-70%
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.
“The Chief”
Complete 5 Rounds of
3:00 AMRAP x 1:00 Rest
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats
Notes: Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans. Highly advisable to take applicable training notes on scaling details for future benchmark references.
Post scores for five AMRAPs to comments.
