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photo (1)USMC poolees after a Saturday morning haze-ex.

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Press (45/30lbs)
5 x Push Press (45/30lbs)
5 x Thrusters (45/30lbs)
III. Mobility

Impact/Focus: Press 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps to comments.

“Walking Dead”
For time
Run 200m
21 x Thrusters (95/65lbs)
21 x Knees-2-Elbows
Run 400m
15 x Thrusters (95/65lbs)
15 x Knees-2-Elbows
Run 800m
9 x Thrusters (95/65lbs)
9 x Knees-2-Elbows

Post times to comments.

Samy Daghir

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