Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility
Impact/Focus: Shoulder Press “Week 5 De-load”
Complete the following based on your true 1 repetition maximum.
Warm-up Sets
5 x 40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 70%
5 x 75%
Notes: There is no .9 multiplier for today’s training.
Post scores to comments.
“Elizabeth”
Complete 21-15-9 reps for time of
Clean (135/95)
Ring Dips
Notes: This is a Benchmark workout.
Noted via this excerpt regarding Full vs. Power Cleans;
— “Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.”
Scaling options will be covered during the whiteboard brief.
Get some, freaks!
Old School Demo Video: HERE
Post times to comments.
“Shoulder Press “Week 5 De-load”: 70# x 5
“Elizabeth “: 9:21 @95#
Shoulder Press De-Load: 50#
Elizabeth: 13:47 (75# PC)
100#.
13:10 Rx.