Wednesday 04.18.2018

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Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Push Press
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-5-5-5 (75% of 5RM)

Notes: To determine today’s workload, athletes should use their 5RM established on 04.11.2018.

Post loads to comments.

Impact/Focus #2: Pull-ups
Complete the following rep scheme of strict dead hang pull-ups every minute on the minute for 10:00.

Pull-ups 10-9-8-7-6-5-4-3-2-1

Post reps completed to comments.

“Hedge Your Bets”
Complete as many rounds/reps as possible in 7:00 of
7 x Thrusters (75/55)
7 x Power Snatch (75/55)

Post rounds/reps completed to comments.


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