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Friday 04.30.2021

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Warm-up Drills
I. Row 2:00 or Run 400m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Deadlift Week 1
Warm-up as needed before working through the following every 2:30.

Deadlift 5-5-5-5-5 (75% of 5RM)

Notes:

  • Athletes will be shown how to find their training baseline and percentages today based on last weeks numbers for Deadlift.
  • Week 1 is 5 sets of 5 reps at 75% of a 5RM.
  • ‘Mathletes’ with a one rep max; 1 rep x .83 to .85 for an estimated 5 rep max.
  • We will be building weights gradually each week for the three classic lifts being trained during the 5×5 strength program.
  • Example: Athlete with a 5RM of 205lbs will perform all sets and reps today at 150-155lbs.

Post scores to comments.

“Bag-end”
Complete as many rounds and reps as possible (AMRAP) in 12:00 of
6 x Handstand Push-ups
12 x Medicine Ball Cleans (20/14lbs)
15 x V-ups

Notes:

  • Scale HSPU reps are 1:1 for today; if subbed out for Push Press with a barbell or dumbbells x 2 repetitions.
  • V-ups scale to tuck-ups or jackknife movements at 1:1.
  • Rx+ may perform Knees-to-Elbows for today’s training and implement a deficit of 6/3” respectively.

Post scores to comments.

Samy Daghir

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