Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x Air Squats (wall)
III. Mobility
Impact/Focus: Back Squat 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.
“30 Rep KB Swing Test”
Complete the following workload EOMOTM for 10:00.
30 x KB Swings (32/24kg)
Notes: Yes, Every ‘Other’ Minute On The Minute. American Swings. Unbroken is the standard.
Post scores to comments.
Skill Development
2:00 x Ring Support
Notes: Scale to forward lean on the rings x 1:00 as necessary.
Back Squat 90×7
KB EMOTM
89 reps @16kg
Back squat 5+ 345 x 10 (felt light–had another 2-4 in me)
KB swing test EOMOTM 130 reps @ 20kg
Back squat 165 x 8
KB Swing test 111 reps, first three rounds at 20kg, last two 16kg.