Warm-up Drills
I. Run 400m
II. 2 rounds of
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility
Impact/Focus: Deadlift 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
“Stop Resisting”
Complete 21-15-9 reps/kcal for time of
Row (kcal)
Burpee w/ Straight-Arms & Jump+Touch (Rig)
Thrusters (95/65lbs)
Ring Push-ups
Box Jumps (24/20”)
Post times to comments.
Skill Development
Individual Skill Training or Mobility/Flexibility/Pre-hab/Recovery efforts.
Rest up for Tomorrow.
Deadlift 205×5
20:26
Stop Resisting!
285# x 1
20:22
Deadlift 345# x 2 / 355# x 1 (New PR).
20:27 @ Rx
“Deadlift 5-5-5+”
Warm-up Sets:
135 x 5
185 x 5
225 x 5
Working Sets:
255 x 5
295 x 5
330 x 8
~Chase