**Warm-up Drills**

I. Run 400m

II. 2 Rounds of:

4 x Turkish Get-ups (alt.L/R)

8 x Push-ups (CFGS)

10 x Abmat Sit-ups

III. Mobility

**Impact/Focus: Press 3-3-3+**

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)

5 x 60% (warm-up)

3 x 70%

3 x 80%

3+ x 90%

Post sets/reps/loads to comments.

**“Plyonomics…?”**

Complete for time

10-9-8-7-6-5-4-3-2-1 reps of

Plyo Push-ups

Tuck-ups

Split Jumps

Post time to comments.

Ahh… the days where CFNH and my cycles meet up….

Press 3,3,3+

70.4 x 5, 88 x 5, 105.6 x 3

123.2 x 3, 140.8 x 3, 158.4 x 7

Got pinned on rep 8.

Lots of accessory work in place of conditioning.

Ahh… the days where CFNH and my cycles meet up….

Press 3,3,3+

70.4 x 5, 88 x 5, 105.6 x 3

123.2 x 3, 140.8 x 3, 158.4 x 7

Got pinned on rep 8.

Lots of accessory work in place of conditioning.

Press 85# x 3

“Plyonomics…?” 10:33 45#

115#(3) 10:21

“Press 3’s” : 90# x 6

“Plyonomics …..?”: 13:07 (45#)

“Press 3’s” : 90# x 6

“Plyonomics …..?”: 13:07 (45#)

Press: 70×9

Plyonomics? 13:18 35# plates for pushups/45# bar for split jumps

Press: 115 x 3

Plyonomics: 10:20

Press: 115 x 3

Plyonomics: 10:20