Wednesday 05.16.2018

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Warm-up Drills
I. Speed Rope 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: Push Press (Week 6)
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Push Press.

Push Press 3-3-3-3-3 (+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.

Post loads to comments.

“Tomato Soup”
Tabata x Overhead Squat (45/35)
Rest :40
Tabata x Double unders
Rest 1 minute
Tabata x Wallball (20/14)
Rest 1 minute
Tabata x Row (Calories)

Notes: The Tabata interval sequence today is 6 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete all 6 rounds of each movement before resting and moving on to the next task. Get some… freaks!

Score best/worst reps for each movement.

Post scores to comments.


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