Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:30 KB Arm-bar Stretch
5 x Strict Press
5 x Push Press
5 x Push Jerk
10 x Push-ups
III. Mobility
Impact/Focus: Push Press/Jerk EMOTM
Complete the following workload every minute on the minute for 12:00.
Experienced Athletes:
Minutes 0:00-6:00: 5 x Push Press
Minutes 7:00-12:00: 3 x Push Jerk
Beginner/Intermediate:
Minutes 0:00-6:00: 3 x Push Press
Minutes 7:00-12:00: 2 x Push Jerk
Notes: Focus should be unbroken and connected repetitions. If your reps are connected feel free to increase weights.
Post heaviest weight for push press and push jerk to comments.
“Wanderer”
Tabata x Slamball (30/20)
Rest 1:00
Tabata x Walking Lunges
Rest 1 minute
Tabata x Push-ups
Notes: The Tabata interval sequence today is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete all 8 rounds of each movement before resting and moving on to the next task.
Score best/worst reps for each movement.
Post scores to comments.
“Push Press/Jerk EMOTM”: 95#/ 105#
“Wanderer” : 12-7/15-11/18-7
Deadlift EMOTM: 85#/95#
Wanderer: 8-5/11-11/5-2
(Anchored ab-mat sit-ups, Lunges, 2 rounds of floor press @ 55# & 4 rounds @ 35#)
First day back with a barbell ??