**Warm-up Drills**

I. Row 2:00 minutes

II. 2 Rounds

20ft Duck walk

20ft Bear crawl

20ft Crab walk

20ft Forward rolls

20ft Lateral lunges

20ft Inch worms

III. Mobility

**Impact/Focus: Back Squat 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.

**“Pyramid Jackie”**

For time

Row 500m

25x Thrusters (65/45lbs)

30x Pull-ups

25x Thrusters (65/45lbs)

Row 500m

Post scores to comments.

**Skill Development**

Accumulate :60 seconds for each of the following isometric holds

Ring Support

L-sit/ V-sit

Left Plank

Right Plank

245 x2 16:30

130# x 12

11:40 rxd

130# x 12

11:40 rxd

Peter:

Backsquat: 200 x 5

Pyramid Jackie : 15:35

Colm: Pyramid Jackie 9:13

Peter:

Backsquat: 200 x 5

Pyramid Jackie : 15:35

Colm: Pyramid Jackie 9:13

Back Squat

197 4x

Pyramid Jackie

14:37

225 x 1

Jackie: 10:56

225 x 1

Jackie: 10:56