5.13.2015

Warm Up

Row 500m

Dynamic Drills

Ankle and Hip Mobility

Then

  • Goblet Squat x 10 @ 30X1
  • Scap Pull Up x 10

Workout of the Day

A. Back Squat – Find 1RM

For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 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 1-RM * Set 6 (optional) – Exceed Set 5 weight

B. Weighted Pull Up – Find 1RM

C. Row 500m @ 100% effort.

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