Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Bench Press 3-3-3+ (WEEK 2)
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.
Example Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)
Post scores to comments.
“Graphic”
For time
Run 400m
Immediately into…
15-12-9 x Power Cleans (135/95lbs)
30-24-18 x Burpees
Then, Finish with…
Run 400m
Notes: Scaling and points of performance will be covered during the movement review and whiteboard brief.
Post scores to comments.
