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Wednesday 05.23.2018

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ANNOUNCEMENT:
– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.

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: Push Press (Week 7)
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.

Post loads to comments.

“1K Time Trial”
Complete for time
Row 500m
Rest 3:00
Row 1000m

Post times to comments.

ROMWOD
“Beyond Perfection”

Katelyn

5 thoughts on “Wednesday 05.23.2018”

  1. Saturday Session

    800m run with 14# vest

    Push Press: 95#

    1k Time Trial: 4:10.7 (39 second PR from Coal Miner in 11/2016!)

    Reply

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