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IMG_6153Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
7 x KB Deadlift (24/16)
7 x ‘American’ KB Swings
III. Mobility

Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlifts using the percentage based sets outlined below.

To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. 1RM Deadlift was performed on 11.26.2014.

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 65%
5 x 75%
5+ x 85%

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

“Pacific Playland”
Complete 21-15-9 reps of
Handstand Push-ups
‘American’ KB Swings (32/24)
Wallball (20/14)

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Samy Daghir

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