Friday 09.22.2023

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Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift 5-3-1+ (WEEK 4)
Versus an 18:00 Time Cap; Work through the following sets of Deadlift using an adjusted one rep max (ie. 90% of a recent 1RM personal record) to establish weights via the percentages shown below.

Example Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 65%

Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)

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“A Bit of Slamball Love”
Complete for time
vs. an 16:00 time cap
3 Rounds of
10 x Handstand Push-ups
10 x Power Cleans (115/85lbs)
Run 800m
3 Rounds of
5 x Wallwalks
20 x Slamball (30/20lbs)
Run 400m

Notes: Scale the volume to 3 x 7+7 reps and 3 x 3+15 reps per couplet respectively before substitutions for movements. Scale weight as needed (heavier or lighter). Scale the running to 400 or 200m as needed; Rx athletes should perform the last run as a 400m Cooldown if time capped. 1:1 for HSPU Scaling through Dumbbell Push Press substitutions. Wallwalks may be performed with a shorter ROM/distance or performed 1:1 with 1 Inchworm + 1 Push-up per rep.

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Samy Daghir

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