Warm-up Drills
I. Row 500
II. Coach’s Choice (Overhead Mobility Emphasis)
III. Mobility
Impact/Focus: Deadlift Deload (Week 4)
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 Empty Barbell
Sets of 3-5 reps building to working weight.
Working Sets:
5 x 40%
5 x 50%
5 x 60%
5 x 60%
5 x 60%
Post scores to comments.
“Crampons”
Complete for time vs. an 18:00 time cap
Row 30kcal
Jerry Can Carry x 8 (20ft)
100 x Double-unders
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Ring Row
Inverted Burpees
Then… Finish with
50 x Double-unders
Jerry Can Carry x 4 (20ft)
Row 30kcal
Post scores to comments.
