Warm-up Drills
I. Row 500
II. Coach’s Choice (Pigeon, Puppy Dog Shoulder Complex & Lax Ball Pec Mashing)
III. Mobility
Impact/Focus: Deadlift 5×3 Gainstainment Sets
Work through the following sets of Deadlift using the percentage based sets outlined below.
Numbers based on a true 1rm today.
Example Warm-up Sets
8-10 reps x Empty Barbell
3-4 Sets of 5 reps building to working weight.
Deadlift 3-3-3-3-3 @75-85%1RM
*Same weight across sets.
Post scores to comments.
“Narmor”
For time
Row 500m
Then…
7 Rounds of
10 x Push-ups
12 x Ring Row
14 x Air Squats
Complete a 500m Row Cooldown after completing the ‘for time’ portion.
Notes: Adjust to 5 Rounds as needed for scaled athletes. Rx+ may scale up to Ring or Matador Dips, Strict Chin-over-Bar Pull-ups or Kipping Chest-to-Bar Pull-ups & Pistols as needed.
Post scores to comments.
