Warm-up Drills
I. Indoor Run
II. 2 Rounds of
100ft x Slamball Throw (Forward)
100ft x Slamball Throw (Reverse)
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Push Press
Warm up as needed (3 sets x 5 reps) following a movement review, before completing the workload below.
Push Press 5-4-3-2-1RM
Notes: Athletes will increase weight with each set, working up to a maximum effort Push Press for the day.
Post loads to comments.
“Pander”
Complete 5 rounds for time of
5 x Handstand Push-ups
10 x Pistols (5L/5R Alt)
15 x ‘American’ KB Swings (24/16)
Post times to comments.
Push Press 205 x 1
Pander 11:52 (Stinkbugs)
Push Press 205 x 1
Pander 11:52 (Stinkbugs)
“Push Press” : 135# (145# Fail…epically)
“Pander” : 9:35 SBs/20kg
Push Press: 215
“Pander” 7:44