I. Speed Rope x 2:00
II. 9 Fundamentals x 5 reps each
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”
25 x Wallball (20/14lbs)
50 x Wallball (20/14lbs)
75 x Wallball (20/14lbs)
Post scores to comments.