Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Mobility Drills
Impact/Focus: Deadlift 5-5-5+ (WEEK 2)
Work through the following sets of Deadlift using the percentage based sets outlined below.
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps/loads to comments.
“Socialites”
For time vs 15:00
Run 800m
In the time remaining complete as many rounds/reps as possible of
Wallball (20/14lbs) x 5,10,15,20 (+5 reps per round)
Box Jumps (24/20”) x 10 (same # reps per round)
Notes: Round 1 is 5 x Wallball and 10 x Box Overs, Round 2 is 10 x Wallball and 10 x Box Jump Overs. Rx+ 1-arm Dumbbell Thruster and Over Unders.
Post scores to comments.
Deadlift: 275#x9
Socialites: 5+25
255 × 8
5 + 9 Rx
Deadlift: 210×7
Socialites: 5 + 9 RX