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11.07.2014

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DSC_0812Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
10 x Wallball (20/14)
10 x Push-up
10 x Hollow Rocks
III. Mobility

Impact/Focus: Press 5-3-1+
Work through the following sets of Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it 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 single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

“Pyramid Scheme”
Complete for time
10 x Handstand Push-ups
20 x Pull-ups
30 x Box Jumps (24/20)
40 x Wallball (20/14)
50 x Double-unders
40 x Wallball
30 x Box Jump (24/20)
20 x Pull-ups
10 x Handstand Push-ups

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Samy Daghir

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