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DSC_0107Warm-up Drills
I. Row 500m
II. 3 Rounds of
5 x KB Sumo Deadlift High Pull
5 x Russian KB Swings
5 x American KB Swings
5 x Goblet Squats
10 x Push-ups (CFGS)
15 x Hollow Rocks
III. Mobility

Impact/Focus: M.E. Deadlift
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Notes: Athletes that are currently able to pull 2 x their body weight or more will be encouraged to explore one of two training variance options for this next Deadlift strength training rotation: Sumo Deadlift or Deficit Deadlift.

Post sets/reps/loads to comments.

Against a 15:00 running clock
Run 800m
Ascend as high as possible in the time remaining
1-2-3… x Overhead Squat (95/65lbs)
1-2-3… x Ring Dips

Post scores to comments.

Samy Daghir

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