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IMG_2013Warm-up Drills
I. Run 200m
II. KB Complex
III. Mobility

Impact/Focus: Push Press
Warm-up as needed before completing the workload below. Athletes will be using their current 5RM Push Press set on 07.16.2015.

Push Press 3-3-3-3 (90% of 5RM)

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“Copper Beech”
Complete as many rounds/reps as possible in 15:00 of
50 x Wallball (20/14lbs)
40 x Abmat Sit-ups
30 x KB/DB Snatch (24/16kg)
20 x Box Jumps (30/24”)
10 x Handstand Push-ups

Notes: 15 reps per arm for the KB/DB snatch; comparable dumbbell weights would be 50/35lbs. Handstand Push-ups will scale to good ol stinkbugs x 20 reps. Get some, freaks.

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Skill Development
I. 30 x Pistols (15 per leg)
II. Inversion Competency (handstand work/fun)
III. 4-6 x 200m Run w/ :45 seconds rest between efforts

Samy Daghir

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