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Warm-up Drills
I. 2:00 Speed Rope
II. 2 rounds of
9 Fundamentals x 5 reps each (45lbs)
III. Mobility

Impact/Focus: Press 5-5-5+
Work through the following sets of Presses using the 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 single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Effective Cohesion”
Complete as many rounds/reps as possible in 5:00 of
10 x Russian KB Swings (32/24)
10 x Medicine Ball Cleans (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 7:00 of
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups

Post rounds/reps completed to comments.

Samy Daghir

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