Warm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility
III. Deadlift Review & Warm-up
Impact/Focus: Deadlift 1-Rep Maximum
*Establish a one rep maximum for the Wendler Strength Cycle.
*Warm-up sets are 5 reps up to 55% of a 1RM and 3 reps up to 80%.
*Work Single reps from 80% through the establishment of a new one rep maximum.
Versus an 20:00 Running Clock:
Establish a 1 rep Maximum Deadlift
Post scores to comments.
“Ballzy”
AMRAP 12:00 of
10 x Air Squats
10 x GHD/Abmat sit-ups
15 x Medicine Ball Jump Squats (20/14lbs)
15 x GHD/Abmat sit-ups
20 x Reverse Wallball (20/14lbs)
20 x GHD/Abmat sit-ups
25 x Wallball (20/14lbs)
Notes:
- Team Version is Double the reps and assault through with a partner; one athlete works at a time.
- Abmat Sit-ups may be anchored and alternate sit-up reps with a medball throw/pass connecting the transition between athletes. Similarly, the Wallball work may be done in the partner style over the rig.
- Reps may be split in any manner provided half the work is done by each athlete and each movement is complete before moving on as a team.
Rx+ …
10 x Air Squats
10 x GHD/Abmat sit-ups
20 x Medicine Ball Jump Squats (20/14lbs)
20 x GHD/Abmat sit-ups
30 x Reverse Wallball (20/14lbs)
30 x GHD/Abmat sit-ups
40 x Wallball (20/14lbs)
… team version also applicable with the double down on total reps.. - Additional points of performance, scaling, etc. to be discussed during the whiteboard brief and set-up.
Post scores to comments.
