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10.26.2015

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12108122_938076201236_557046907036324208_nANNOUNCEMENTS:
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Ring Rows
7 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 3-3-3+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads multiply 1RM 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)
3 x 70%
3 x 80%
3+ x 90%

Notes: Use you previously established Back Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Hocus Pocus”
Complete as many rounds/reps as possible in 12:00 of
5 x Hang Power Snatch (95/65)
10 x Box Jumps (24/20)
15 x Clapping/Plyo Push-ups

Samy Daghir

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