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 Wk5
Warm-up as needed before working through the following every 2:30.
Deadlift 3-3-3-3-3
(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 3 reps x Deadlift today.
Post scores to comments.
“Next Chapter”
Complete for time vs a 14:00 time cap
Row 500/350m
Then…
15-12-9-6-3 reps of
Handstand Push-ups
Toes-to-Bar
Row 500/350m
Notes:
- Scaling will be covered during the whiteboard brief.
- Movement adjustments for HSPU will be 1:1 for reps, Push-ups will be 2:1, Wallwalks 1 for 3 reps of Handstand Push-ups.
Post scores to comments.
220# x 3
11:36 Rx