Warm-up Drills
I. Speed Rope Freestyle
6 Rounds (:45 work x :15 rest)
II. 3 rounds of:
8 x 1-arm DB/KB Press (4L/4R)
8 x Hindu Push-ups
8 x Hollow Rocks
III. Mobility
Impact/Focus: Press 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this 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.
“Grip or Rip”
6:00 AMRAP of
Row 200m
10 x Slamballs (40/20)
Rest 2:00
5:00 AMRAP of
5 x Hang Power Cleans (135/95)
10 x Toes-2-Bar
Rest 1:00
3:00 Max distance of:
Farmer’s Carry (32/24kg)
Post rounds/reps completed to comments.
Press 68×2
“Grip or Rip”
3+100m/2+2 68# K2E/350m 20kg
Press 68×2
“Grip or Rip”
3+100m/2+2 68# K2E/350m 20kg
“Press” : Substituted HSPU’s with 2 Abmats
“Grip or Rip”: 4/3 + 11/600′ w/ 20kg KBs
Substituted Bench Press 115# for Cleans
“Press” : Substituted HSPU’s with 2 Abmats
“Grip or Rip”: 4/3 + 11/600′ w/ 20kg KBs
Substituted Bench Press 115# for Cleans
Press: 80×3
Grip or Rip: 4 + 150m / 4 + 4 / 700 ft. rx except I subbed leg raises for t2bs to try and save my already wrecked hands a little.
Press: 80×3
Grip or Rip: 4 + 150m / 4 + 4 / 700 ft. rx except I subbed leg raises for t2bs to try and save my already wrecked hands a little.