(603) 782-8230 | [email protected]

01.27.2017

Posted in

img_0097ROMWOD or Dead?

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
10 x Suitcase Deadlift (24/16)
10 x Sumo Deadlift High Pull
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk3)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to 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 this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Fast Draw”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Ring Push-ups
Pistols

Post times to comments.

Samy Daghir

4 thoughts on “01.27.2017”

Leave a Comment

Archive