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11.04.2013

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Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Back Squat
Continue with your current plan for the squat cycle.
I. Back Squat:
5 x 60%
3 x 70%
2 x 80%
2 x 90%
1 x 95%

II. Wendler 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 to comments.

“Pyramid Jackie”
For time
500m Row
25 x Thrusters (65/45lbs)
30 x Pull-ups
25 x Thrusters (65/45lbs)
500m Row

Post scores to comments

Samy Daghir

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