Warm-up Drills
I. Run 400m
II. 5:00 AMRAP completed together of the following mobility flow:
1. Down Dog w/ Shoulder Press Through and Calf Stretch
2. Seal Stretch
3. R.Side RSAP (Rotate w/Arm Up)
4. R.Side SAP (Elbow to front heel)
5. L.Side RSAP (Rotate w/Arm Up)
6. L.Side SAP (Elbow to front heel)
7. Fragon R
8. Fragon L
III. Mobility: Banded Hammy, Groin ITB (3 pos. w/ band)
Impact/Focus: Deadlift 5-3-1+
Work through the following sets of Deadlift using the percentage based sets outlined below.
USE 1RM X .9 to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.
Example Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)
Post scores to comments.
“The Gambit”
7 Rounds for max kcal/reps
1:00 x Max Kcal Row
Max Reps x Unbroken Wallball (20/14lbs)
Notes: Scaled to 5 Rounds as needed or a 14:00 total time cap.
Post scores to comments.
Impact/Focus: Deadlift 5-3-1+
165lbs
The Gambit
1. 11 kcal 10 wb
2. 8 kcal 10 wb
3. 8 kcal 10 wb
4. 8 kcal 10 wb
5. 9 kcal 10 wb
6. 8 kcal 9 wb
7. 9 kcal 11 wb