Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Deadlifts (45/30lbs)
5 x Cleans (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Press (45/30lbs)
III. Mobility
Impact/Focus: Press 5-3-1+
Work through the following 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 initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
“Elizabeth Gets Jumpy”
21-15-9 reps for time
Cleans (135/95lbs)
Ring Dips
Box Jumps (30/24”)
Post scores to comments.
Press 68×1
“Elizabeth Gets Jumpy”
68# 15:20
Press 5/3/1+ 150 x 2
Elizabeth gets Jumpy 14:19 Rx
Press: 165 x 2
“Elizabeth Gets Jumpy” 10:42 Rx
Press 80×3
13:45 with red banded static dips
12:50- Elizabeth gets jumpy (red banded static dips)
85 x 4 for Press
Elizabeth gets jumpy (green band dips): 15:00
Press X 1 125lb
“Elizabeth Gets Jumpy” 9:25
modified for back problems – Medicine Ball Cleans for Cleans & 20″ box.
“Elizabeth Gets Jumpy” 12:08
modified – #85 clean, banded dips, 24″ box