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DSC_0234Warm-up Drills
I. Run 400m
II. 2 rounds of
6 x Overhead Squats (45lbs/PVC)
8 x Strict Press
10 x Hollow Rocks
III. Mobility

Impact/Focus: Push Press 5×2
Complete the following workload based off of current 1RM.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 2 x 70%

Notes: Athletes will complete 5 sets of 2 reps of Push Press at 70% of 1RM. Each repetition of the working set will be with a 1-second pause at the bottom of the dip. Focus will be on positioning of the body and bar path.

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“Spider Face”
Complete for time
30 x Overhead Squats (95/65)
40 x Chin-ups
50 x Toes-2-Bar
60 x Supermans (Feet only)
Run 800m

Notes: Athletes may partition reps as desired for this workout, including the run.

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Samy Daghir

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