3.30.2015

 In Workout of the Day

Warm Up

Run 400m

Dynamic Drills

Then

  • Dislocate x 10
  • Scap Pull Up x 10
  • Scap Push Up x 10

Workout of the Day

A. 4 Sets

  • Press – Establish 1RM

For the press, perform the following reps and percentages:
* Set 1 – 60% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 -Test 1RM
* Set 6 (optional) – Exceed Set 5 weight

-Work on Glute activation exercises between sets.  Ask your coach.

B. 

“Helen”

For time, complete 3 rounds of:

  • Run 400m
  • KBS x 21 (53/35)
  • Pull Up x 12

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