Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Deadlift 5-3-1+ (WEEK 3)
Versus an 18:00 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 to work through the following 7 sets:
10 x 45/35lb Barbell
5 x 40%
5 x 50%
5 x 60%
—
5 x 75%
3 x 85%
Max Rep Set (1+) x 95%
Post scores to comments.
”Habitual Offender 2.0”
Complete the following for time
75 x Double-unders
21 x Ring Dips
21 x Ring Rows
75 x Double-unders
15 x Ring Dips
15 x Ring Rows
15 x Ring Dips
15 x Ring Rows
75 x Double-unders
9 x Ring Dips
9 x Ring Rows
9 x Ring Dips
9 x Ring Rows
9 x Ring Dips
9 x Ring Rows
75 x Double-unders
Notes: Single-unders would be scaled at 2:1 reps; Double/Single-under scaling should target a challenging workload with an intended working interval capped at 2-3 minutes. Additional details will be provided during the Whiteboard brief.
Post scores to comments.
Impact:
Mod KB deadlifts
10,8,6,4,2 (2 – 24kg kb)
Habitual Offender 2.0
12:38rx