Friday 06.25.2021

Warm-up Drills
I. Row 500m
II. Foam Rolling & Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)

Impact/Focus: Deadlift Wk9
Warm-up as needed before working through the following every 3:00.
Example: 3-4 sets of 3 reps climbing weight from 50% through 85% before working at the intended weight (100%) for the following 4×3 Deadlift strength training.

Deadlift 3-3-3-3(+)
*increase weights by 3.5/5/or 7% from last week.
**Final set is an optional plus rep set, glass ceiling set to 10 reps.

Notes:

Athletes will be increasing weight from last week by one of the percentage options shown above for their 4 sets of 3 reps x Deadlift today.
If repeating a weight from a prior week engage in mechanical improvements to go with traditional strength gains by working with a coach or fellow athletes to identify one to three movement (Deadlift) points of performance for improvement.
Max reps, capped at 10, for the plus set.
Post scores to comments.

“Satchel of Richards”
For time vs. a 20:00 time cap

3 x Rope Climbs
50 x Wallball (20/14lbs)
50 x Dumbbell Floorwipers
30 x Overhead Walking Lunges (2xDumbbell)
30 x Reverse Burpees
50 x Walking Lunges Low Carry (2xDumbbells)
50 x Abmat Sit-ups
100 x Double-unders

Notes: There will be a bodyweight iteration along with scaled covered during the whiteboard brief.

Post scores to comments.