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.
