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10.28.2015

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11079617_856051981107469_2484192140176692962_nANNOUNCEMENTS:
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Coach’s Choice
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus #1: Press 3-3-3+
Work through the following sets of Press 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 your previously established Press 1RM to determine loads for today, athletes that need Press starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Press efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Back Rack)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

3 thoughts on “10.28.2015”

  1. “Press”: 95# x 7 – with arched back!
    “Walking Lunges” : 115# (125# F)
    “Delirium”: (what a great name for a WOD): 6:45 w/24kg

    Reply

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