Warm-up Drills
I. Row 500m
II. 2 Rounds of
10 x Hollow Rocks
10 x Banded Pull Aparts
10 x Seal Stretch to Down Dog
II. Dynamics & Mobility
Impact/Focus: Deadlift Deload (WEEK 4)
Work through the following sets of Deadlift using the percentage based sets outlined below.
Warm-up Sets
10 reps x Barbell
5 reps x <40%
5 x 55%
Deadlift 5-5-5 (up to 70%)
Post scores to comments.
“Don’t Be A Blue Falcon”
Complete the following for time, split between two athletes.
Only one athlete may be working at a time and all the reps of a movement must be completed before moving onto the next task.
110 x Wallball (20/14lbs)
110 x Toes-to-Bar
110 x Power Clean (115/85lbs)
110 x Push-up + R/L Knee-to-Elbow
Notes: Rx+ Round 1 is 110 reps per movement split between athletes, Round 2 is 70 reps per movement. Scaling details per team will be addressed as applicable.
Post scores to comments.
