Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Clean + Hang Clean
Warm-up as needed (3 sets x 2-3 reps each) before completing the following workload for Clean + Hang Clean.
1 x Clean + 1 x Hang Clean (5-6 sets)
Notes: Athletes should attempt to increase weight across sets.
Post sets/reps/loads to comments.
Impact/Focus #2: Back Squat 4×5
Warm-up with 3 sets of 5 reps each before working through the following sets/reps of Back Squat.
Back Squat 5-5-5-5RM
Notes: Provided form is ideal chase down a PR, freaks.
Post set/reps/loads to comments.
“Sub-Ten”
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Slamball (40/20lbs)
Post times to comments.
Clean + Hang Clean: 145
Back Squat 4×5: 195×5
Sub-Ten: 7:07 rx
Clean + Hang Clean: 90# (plus a 95# squat clean)
Back Squat: 105×5
Sub-Ten: Cap + 36reps (74 reps completed)/ red banded pull-ups
Clean + Hang Clean: 160#
Back Squat: 165#x5
“Sub-Ten”: 101 reps in 10 min cap (30# Slamball….ouch)