3 x 5 @ 80% of 1RM
3 x 5 @ 40-50% of 1RM (each with a full 5/1000 in the lock-out position)
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.
Then:
“Crossing the floor”
Complete 20, 20-yard trips and vary movements as desired in 2-trip intervals.
Suggestions are:
Walking lunge (May be used in maximum 4 of the 20 rounds)
Broad jump
Burpee broad jump
Sprint start* (May be used in maximum 4 of the 20 rounds)
Sled drag/ Sled pull @ 1+1/2 BW
Alligator crawl
Bear crawl
Push-up walk**
”Drag” = forward, and “Pull” = backward.
It is expected that path will be chosen based on quality of work, not time to completion; Choose what you need, not what you like to do the most. If rest is needed, keep it short and specific.
*Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint wp-contentroximately 20 yd., and immediately resume work.
**Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground pushup: 3 + 1 = 1.