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
