Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
2 x Turkish Get-ups (1L/1R)
6 x American KB Swings
10 x Walking Lunges
III. Mobility
Impact/Focus: Back Squat 3-3-3+
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% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps/loads to comments.
“Frantic”
Complete as many rounds/reps as possible in 15:00 of
Run 200m
10 x Deadlift (225/155lbs)
15 x Bar Facing Burpees
Post rounds/reps completed to comments.
Skill Development
6-8 sets of :05-:15 of L-sit holds (or variations/scaled movements)
Back Squat: 175 x 6
Frantic: 3 rounds + 200m + 15
“Back Squat”: Back pain prohibited progress
“Frantic”: 3 Rounds + 200 m @ 185#