Monday 09.27.2021

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Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Mobility Drills

Impact/Focus: Back Squat 3-3-3+ (WEEK 3)
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

Warm-up Sets/Reps
5 x 40%
5 x 50%
3 x 60%

Working Sets/Reps
3 x 70%
3 x 80%
3+ x 90% (max reps)

Post sets/reps to comments.

The 68th working unit cohesion & fitness… YESSSSSS

“Helen Meet Hades”
Complete for time VS a 16:00 Time Cap

Run 800m
21 x Pull-ups
21 x Bumper Plate Devil’s Press (45/25lbs)

Run 400m
15 x Pull-ups
15 x Bumper Plate Devil’s Press (45/25lbs)

Run 200m
9 x Pull-ups
9 x Bumper Plate Devil’s Press (45/25lbs)

Notes: Scaled run distances should be selected to allow athletes to sustain or push the pace in one concerted effort per round for today. Changing the bumper plate load to allow for priming mechanics of the Push-ups will be instructed for those who need to focus on this aspect of the Devil’s Press. A 1:00 rest between each of the rounds may facilitate both of these points of performance. Rx+ may substitute two Dumbbells at 35/20lbs or 50/35lbs for Rx ‘Nutty Bar modal ninjas’.

Post scores to comments.

Samy Daghir

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