Warm-up Drills
I. Row 2:00
II. 2 Rounds of
50ft x Slamball Throw (Forward)
50ft x Slamball Throw (Reverse)
10 x Hollow Rocks
III. Mobility
Notes: Slamball Throw (Forward) is a two arm chest pass… Yes, I used a basketball term. The Slamball Throw (Reverse) is similar to an ‘American’ KB Swing that launches the Slamball overhead and behind the athlete.
Impact/Focus: Deadlift Deload
Complete the following reps based off of your 1RM Deadlift.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%
Post sets/reps to comments.
“Sliced Ham”
Complete as many rounds as possible in 15:00 of
Run 200m
Max Reps x Thrusters (95/65lbs)
Run 200m
21 x GHD Sit-ups
Notes: Each round alternates between Thrusters and GHD Sit-ups after each 200m Run.
Post rounds/reps completed to comments.
Deadlift Deload: 245×5
Sliced Ham: 5 rounds, 16/10 thrusters RX
Deadlift Deload: 245×5
Sliced Ham: 5 rounds, 16/10 thrusters RX
“Deadlift Deload”: 225#
“Sliced Ham”: 5 rounds. + 200m; 10-10 @75#
Colm : 255# : 6 Rounds 15-12 Rx
Deadlift De-Load 345 x 5
Sliced Ham 5Rs + 200m/4; 10/10 @ 95#