Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Hips, Hammies, Hip Flexors & T-spine/Lats for today’s Mobility emphasis.
Impact/Focus: Deadlift WK2
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
Use 90% of a 1 rep max Deadlift to find the following target weight percentages for sets and reps.
Emphasis/Effort on the final set of max reps.
Recommended app support: ‘Wendler 531’
Versus a 15:00 Running Clock
*2 minute minimum rest between the three working sets.
Warm-up Sets
10 reps x Empty 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.
“Pre Solstice”
For time vs. an 18:00 time cap
3 Rounds of
(9 minute cap)
15 x Pull-ups
30ft x Handstand Walk
(100ft x Bear Crawl or 6 x Wall Walks)
Immediately into…
(9 minute cap)
12-10-8-6-4-2 reps of
Knees-to-Elbows
Push-ups
Notes: Athletes may move immediately into part 2 vs. a 9:00 time cap or rest the remaining time from the first 9:00 before moving on. Total time cap time is 18:00. 100ft x Bearcrawl or 6 x Wall Walks may be scaled substitutions for the Handstand Walks as applicable. Athletes may also opt to push a Slamball during their Bear Crawls if they are feeling extra festive just prior to the Solstice. Pull-ups, Knees-to-Elbows and Push-up scaling would be 1:1 for reps today.
Post scores to comments.
