Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Dynamics & Mobility
Impact/Focus: Bench Press 5-5-5+
Versus a 15:00 Time Cap; Work through the following sets of Bench Press using an adjusted one rep max (ie. 90% of a recent 1RM personal record) to establish weights via the percentages shown below.
15:00 Running Clock x 5-6 sets as follows:
8-10 x 45/35lb Barbell
5 x 40%
5 x 50%
5 x 60%
—
5 x 65%
5 x 75%
Max Rep Set (5+) x 85%
“Scandal-USsss”
6:00 AMRAP of
Row x 14/10kcal
14 x Overhead Walking Lunges (35/25lbs)
Rest 2:00, Then proceed into…
6:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
