Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Back Squat
Continue with your current squat program
I. Back Squat
6 x 70%
6 x 80%
3 x 90%
2 x 95%
II. Wendler 5-5-5+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps to comments.
“Radio Flyer”
Complete as many rounds/reps as possible in 12:00 of
6 x Handstand Push-ups
9 x Power Snatches (95/65)
12 x Pull-ups
Post rounds/reps to comments.
Back squat 355 x 2
Front squat 260 x 4
Radio Flyer 3 +17
Back Squat 75×10
“Radio Flyer”
3 rounds
Back Squat 150×1 (grrr…couldn’t get 2)
Radio Flyer 3+10 (feet on box, 55#)
Back Squat 300-2
Radio Flyer 3 rounds 11 reps / Window sill – red band
175×2 back squat
3 rds with feet on box hspus
Back Squat 185# X 7
Radio Flyer 3 rounds 15 reps / 24″box/75#/ blue band
Backsquat
#170 x 3
Radio Flyer
3rds + 13
#65 Snatch, Blue Band PUs, and Sting Bugs off window sill