Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 75%
5 x 75%
5 x 75%
Notes: Use your previously established Back Squat 5RM to determine loads for today. This week will begin a linear strength, which will stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Liquid Stitches”
Complete 12-9-6-3 reps for time of
Hang Snatch (115/85)
Box Jumps (30/24)
Toes-2-Bar
Post times to comments.
“Front Squat 5s @ 75%” : 135 x 5 x 3
“Liquid Stitches”: 8:24 (Power Snatches @ 75#)
Back Squat: 130#x5
“Liquid Stitches”: 14:40 Rx’d
Back Squat: 255 x 5
“L.S.”: 14:12 rx’d
ouch… that one stung.