Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Dynamics & Mobility
Impact/Focus: Deadlift 5-5-5+ (WEEK 1)
Versus a 15:00 Time Cap; Work through the following sets of Deadlift using an adjusted one rep max (ie. 90% of a recent 1RM personal record) to establish weights via the percentages shown below.
18:00 Running Clock work through the following 7 sets:
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%
Post scores to comments.
“Glorious Laborious”
For time versus a 12:00 time cap
50 x Double-unders
3 Rounds of
7 x Push Jerk (95/65lbs)
15 x V-ups
50 x Double-unders
2 Rounds of
7 x Push Jerk (95/65lbs)
15 x V-ups
50 x Double-unders
1 Rounds of
7 x Push Jerk (95/65lbs)
15 x V-ups
50 x Double-unders
Notes: Scaling for volume, movement levels, and applicable points of performance for today’s training will be covered during the whiteboard brief. Rx+ Max Reps Dubs per round (65+ to advance), 135/95lbs respectively, unbroken or savor another try.
Post scores to comments.
