Warm-up Drills
I. Coach’s Choice
II. Mobility Drills & Foam Rolling
Impact/Focus: Deadlift 5-3-1+ (WEEK 4)
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
5 x 75%
3 x 85%
1+ x 95% (max reps)
Post sets/reps to comments.
“Rising Action”
Complete the following for Rounds/Reps and distance completed on the rower
15:00 Running Clock
21/14 x Pulls on the Rower (max effort/distance)
3,6,9,12,15… x Ring Dips
3,6,9,12,15… x Box Jump Over’s (24/20”)
Notes: Ring Dips & Push-ups will be assigned at the same reps today if performed strict or with a hand release component. Scaled Dips, Scaled Push-ups are 2:1. Scaled box jump heights or broad jumps at 4ft and 3ft respectively for male/female standards are available for today’s training. Rx+ may perform over-unders or 30” for the plyometric movement.
Post scores to comments.
