**Warm-up Drills**

I. Run 400m

II. 3 Rounds of

20ft Duck Walk

20ft Crab Walk

20ft Bear Crawl

20ft Leg Kicks

20ft Lateral Lunges

20ft Inchworms/Hollow Support

III. Mobility

**Impact/Focus: Back Squat 5-5-5+**

Work through the following sets of Bench Press using the percentage based sets outlined below.

To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.

The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the rep load prescribed.

5 x 40% (warm-up)

5 x 50% (warm-up)

5 x 60% (warm-up)

5 x 65%

5 x 75%

5+ x 85%

Post loads to comments.

**“Genetic Potential”**

5 Rounds of the following 3:00 AMRAP

4 x DB Burpee Ground-2-Overhead (50/35lbs)

6 x Wallball-10ft (20/14lbs)

8 x H2H KB Snatch (24/16kg)

Rest 1:00 between each 3:00 interval

Post scores to comments.

Back squat 275 x 7

Genetessal Potentiates I 1 + 4/ 1 + 2/ 1 + 2/ 1 + 2/ 1 + 1 (16kg)

Back squat 275 x 7

Genetessal Potentiates I 1 + 4/ 1 + 2/ 1 + 2/ 1 + 2/ 1 + 1 (16kg)

225 x 5 back squat

GENETESSAL POTENTIATES (I)

2+1 / 2 / 1 +14 / 1 +4 / 1 +1

225 x 5 back squat

GENETESSAL POTENTIATES (I)

2+1 / 2 / 1 +14 / 1 +4 / 1 +1

205 x 5 BS

Genetessal 1+4/1+3/1+1/1/1+1

205 x 5 BS

Genetessal 1+4/1+3/1+1/1/1+1

Back Squat 5-5-5+: 165-185-205 x 5

Genetessal Potentates II: 2/1+10/1+4/1+2/1+3 35# DB’s/24kg KB/20# WB

Genetessal Potentiates (II)

45 G2OH Plate, 20# WB, 24KG KB

2+1/2+1/2/2/2