Warm-up Drills
I. Run 400m
II. Coach’s Choice
Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlift using an adjusted one rep max to establish weights from the percentages shown below.
Deadlift 1-Rep Max x (.9) to get an adjusted max number @ 90% (ie. a 150lb max x .9 =135lb adjusted maximum).
18:00 Time Cap to complete 5-6 sets building from warm-up to working weights.
Suggested Warm-up Sets
8-10 x 45/35lb Barbell
5 @ 40%
5 @ 50%
5 @ 60%
Working Sets
5 @ 65%
5 @ 75%
5+ @ 85% **
Notes: ** The final set is a ‘plus’ set = max reps possible after the first 5 … Aim high & get some, Freaks. Extra Hint: Wendler 5-3-1 app.
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“Meow”
Complete for time
Run 400m
21 x Handstand Push-ups
21 x Toes-to-Bar
Run 400m
15 x Handstand Push-ups
15 x Toes-to-Bar
Run 400m
9 x Handstand Push-ups
9 x Toes-to-Bar
Notes: Scaling and points of performance will be covered during the whiteboard brief.
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