Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Back Squat Deload Week
Work through the following sets of Back Squat 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 Empty Barbell
Sets of 3-5 reps building to working weight.
Working Sets; On the 3:00
5 Sets @ 40-70% of and adjusted one rep max
Post scores to comments.
“Slip-N-Slide”
For Time vs. a 15:00 time cap
Run 200m
25 x Thrusters (95/65lbs)
25 x GHD/Abmat Sit-ups
Run 200m
20 x Thrusters (95/65lbs)
20 x GHD/Abmat Sit-ups
Run 200m
15 x Thrusters (95/65lbs)
15 x GHD/Abmat Sit-ups
Run 200m
10 x Thrusters (95/65lbs)
10 x GHD/Abmat Sit-ups
Notes: Scaling and additional points of performance will be covered during the whiteboard brief.
Post scores to comments.
Impact/Focus: Back Squat Deload Week
105lbs 5×5
“Slip-N-Slide”
1 round + 17GHD rx
Notes: Thrusters killed but it’ll buff