11.04.2015

ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

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

Impact/Focus #1: Press 5-3-1+
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)
5 x 75%
3 x 85%
1+ x 95%

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 #2: Front Squat
Warm up as needed (3 sets x 5 reps recommended), before completing the following workload. Increase weight with each set building to a heavy double.

Front Squat 2-2-2-2-2

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning