Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills
Impact/Focus: Deadlift 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.
“All Together”
7:00 AMRAP of
10 x Front Squat (115/85lbs)
15 x V-ups
Rest 1:00
7:00 AMRAP of
Bearcrawl x 80ft
10 x Slamball (40,30/20,14lbs)
Post scores for each AMRAP to comments.
Deadlift: 225 x 6
All Together: 4 rounds / Just shy of 5 rounds (-3 reps) @ 65#, 20#