Wednesday 05.02.2018

Warm-up Drills
I. Run 400m
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: Push Press (Week 4)
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: The original workload should be based of a percentage of the 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.

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“Flirty Thirty”
For time:
30 x Overhead Walking Lunges (45/25)
30 x Knees-2-Elbows
30 x GHD/Abmat Sit-ups
Run 400m
30 x GHD/Abmat Sit-ups
30 x Knees-2-Elbows
30 x Overhead Walking Lunges (45/25)

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