Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Back Squat 5-5-5+ (WEEK 1)
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
USE 1RM X .9 (set last Monday) to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.
Example Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
Post scores to comments.
“Throwing Shade”
Complete for time
15:00 time cap
Run 200m-200m-200m-200m
12-9-6-3 x Power Snatch (95/65lbs)
12-12-12-12 x Toes-to-Bar
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
Impact/Focus: Back Squat 5-5-5+ (WEEK 1)
135×3
“Throwing Shade”
2 complete rounds + 6 snatches rx