Warm-up Drills
I. Row 2:00
II. 5:00 Dynamic Warm-up
Crab Walk
Inchworms
Bear Crawl
Walking Lunges w/ Twist
Leg Swings
III. Mobility
Impact/Focus: Deadlift 5-5-5+
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 65%
5 x 75%
5+ x 85%
Post sets/reps to comments.
“Northern Pass”
21-15-9 reps for time
Power Cleans (135/95lbs)
Box Jumps (30/24”)
Row (kcal)
Post times to comments.
Deadlift 5-5-5+: 225×8
“Northern Pass” : 15:35 Cleans 125 #x 21 : 115# for Rounds 2 & 3
185 x 5, 19:20 Rx
Deadlift 1RM : 245 x 1
“Northern Pass” : 12:28 Cleans 115 #