Warm-up Drills
I. Speed Rope x 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Bench Press 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.
“Boston Tea Party”
For time
Row 1000m
25 x Wallball (20/14lbs)
Row 750m
50 x Wallball (20/14lbs)
Row 500m
75 x Wallball (20/14lbs)
Post scores to comments.
175 x 5
BTP 31:08
175 x 5
BTP 31:08
Bench Press 3-3-3+ : 105-115-135×6
Boston Tea Party: 25:25
Bench Press 3-3-3+ : 105-115-135×6
Boston Tea Party: 25:25
Oly
3×1@85%, 4×1@90%, 2×1@95%, 8×1@75% [x=hit, o=miss]
1)Snatch
-145 [x,x,x]
-155 [x,x,x,x]
-160 [o,x]
-125 [x,x,x,x,x,x,x,x]
2)Clean&Jerk
-195 [x,x,x]
-205 [x,x,x,x]
-220 [o,x]
-170 [x,x,x,x,x,x,x,x]
Conditioning
50 x Walking Lunges
20 x OH Squat @ 95
20 x Strict T2B
50 x Walking Lunges
15 x OH Squat
15 x Strict T2B
50 x Walking Lunges
10 x OH Squat
10 x Strict T2B
M/F/S
3/3/3
Oly
3×1@85%, 4×1@90%, 2×1@95%, 8×1@75% [x=hit, o=miss]
1)Snatch
-145 [x,x,x]
-155 [x,x,x,x]
-160 [o,x]
-125 [x,x,x,x,x,x,x,x]
2)Clean&Jerk
-195 [x,x,x]
-205 [x,x,x,x]
-220 [o,x]
-170 [x,x,x,x,x,x,x,x]
Conditioning
50 x Walking Lunges
20 x OH Squat @ 95
20 x Strict T2B
50 x Walking Lunges
15 x OH Squat
15 x Strict T2B
50 x Walking Lunges
10 x OH Squat
10 x Strict T2B
M/F/S
3/3/3
BP 205 x 1
Boston Tea Party 22.17
Mike V.
BP 205 x 1
Boston Tea Party 22.17
Mike V.