Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Back Squat Deload Week
Work through the following sets of Back Squat using the percentage based sets outlined below.
USE 1RM X .9 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 Empty Barbell
Sets of 3-5 reps building to working weight.
Working Sets; On the 3:00
5 sets of 5 reps x Back Squat
@ 40-70% of and adjusted one rep max
*Overhead Squat Option for those looking to work in the extra practice with this movement during the squat sets today.
Post scores to comments.
“Everglades Cindy”
Complete for time
Row 500m
5 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Row 500m
4 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Row 500m
3 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Post scores to comments.
