**There will not be a noon class today due to a graduation ceremony**
Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)
Impact/Focus: Deadlift Wk4
Warm-up as needed before working through the following every 2:30.
Deadlift 5-5-5-5-5
(increase weights by 3.5/5/or 7% from last week)
Notes:
- Athletes will be increasing weight from last week by one of the percentage options shown above for their 5 sets of 5 reps x Deadlift today.
Post scores to comments.
“Friday Frenetics”
Complete as many rounds/reps as possible (AMRAP) in 15:00 of
Run 200m
10 x Ring Rows
10 x Ring Dips
Notes:
- Scaling for today for the Ring Dips will be 10 reps respectively of either Bench Dips, Jumping Static Dips, or Push-ups.
- If athletes wish they may ‘MURPH’ up with body armor to prepare for Memorial Day.
- To scale up the difficulty of the Ring Row try elevating the feet on a plyobox at 20 or 24” (10 x unbroken Rx movement reps are repeatedly capable of being performed as a requisite).
- Ring Rows are performed strict.
Post scores to comments.