Wednesday 04.25.2018

Warm-up Drills
I. Coach’s Choice
II. 1-2 Rounds of
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility

Impact/Focus: Push Press (Week 2)
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Push Press.

Push Press 5-5-5-5 (+5-10lbs heavier than last training)

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

**Example of athlete with 155lb working weight assignment for today. Warm-up sets would be something along the lines of 5 x 45, 5 x 95, 3 x 115, 3 x 135lbs before moving into four sets of 5 reps at the same goal weight of 155lbs. This is just a guide for athlete’s to reference when establishing an ideal warm-up protocol for each Push Press session. Prepare to move well and improve, freaks.

***Notations on linear programming for movements such as Back Squat, Pull-ups, Push Press, Ring Dips, and Deadlift will have notations for which week we are on that INCLUDES the original max establishment week as the first week of the program. Please make this mental note/logbook adjustment as needed so our crew can all follow along as astutely as able.

Post loads to comments.

“Sling Steel & Loft Leather”
8:00 AMRAP (as many rounds and reps as possible) of
5 x Power Clean (185/135lbs)
15 x Wallball (20/14lbs)

Post scores (as rounds + reps) to comments.

ROMWOD
“It’s Already Inside”