Warm-up Drills
I. Run 400m & Dynamics
II. 2-3 Rounds of 5 x Push-ups, 10 x Hollow Rocks & 10 x Air Squats
III. Remedial Mobility Drills (if applicable)
… or Coach’s Choice
Impact/Focus: Bench Press 3-3-3+
Work through the following sets of Bench Press using an adjusted one rep max to establish weights from the percentages shown below.
Bench Press 1-Rep Max x (.9) to get an adjusted max number @ 90% (ie. a 150lb max x .9 =135lb adjusted maximum).
15:00 Time Cap to complete 5-6 sets building from warm-up to working weights.
Warm-up Sets
8-10 x 45/35lb Barbell
5 @40%
5 @50%
5 @60%
Working Sets
3 @70%
3 @80%
3+ @90% **
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“Nasty Nicole”
12:00 AMRAP
Run 200m
Max Rep Set x Pull-ups/Ring Rows
Notes: Scaling and points of performance will be covered during the whiteboard brief. Bring the lumber, Ninjas.
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