Warm-up Drills
I. Run 400m
I. 6:00 Dynamic Mobility
25ft x Crab Walk
25ft x Inchworms
25ft x Spider Walks
25ft x Lateral Lunges
10 x Scorpion/Cobra Stretch (5L/5R)
Impact/Focus: Push Press
The following workload is based off of 5RM from 05.08.2014. Warm up as needed.
5 x 70%
5 x 80%
3×5 x 90%
“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees
Post times to comments.
Recover and support your fellow athletes. Starting 5:00 from last athlete to complete “Bruised”
“Have a Seat”
3 rounds of
:30 x Wall Sit (Medicine Ball on Legs)
1:00 x Max Reps Wallballs (20/14lbs)
Post total reps completed to comments.
“Push Press”: 45# Dumbells x 5 (aching wrist)
“Bruised?”:9:42 (45# DB’s Hang Power Cleans)
” Have a Seat” : 50 Wall balls
Pushpress: 155#
Bruised: 7:18 RX
Have a Seat: 54 Wall Balls