Warm Up
Row 500m
Dynamic Drills
Then
- Dislocate x 10
- Good Morning x 10
- Scap Push Up x 10
Workout of the Day
A. Press – 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 |
B.
Every minute on the minute for 8 minutes
- Odd – Deadlift x 5 (Bodyweight/.75 Bodyweight)
- Even – Box Jump/Step Down x 8
C.
“Christine”
3 Rounds for time of:
- Row 500m
- Deadlift x 12 (BW/ .75 BW)
- Box Jump x 21