Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility
Impact/Focus: Deadlift Triples Ladder
Warm-up to a working weight of 65% of a 1rm before completing the following workload Every :75 seconds for 7 Rounds total.
Every :75 x 7 Rounds of
3 reps x Deadlift (climb each round in weight)
Post scores to comments.
“BEPFT”
5 Rounds for time of
3 x Bar Muscle-ups
16 x Wallball (20/14lbs)
Run 200m
Notes: Scaling is 3 x Jumping or modified Bar Muscle-ups or 9 x Pull-ups.
Post scores to comments.
Skill Development:
*Mobility assigned and executed as a class…
“: Deadlift Triples Ladder”: 255#
“BEPFT”: 19:15. PUs/20#
Deadlifts: 190×3
BEPFT: 17:52 (pull-ups)