Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Press Week 4
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%
Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)
Notes:
– Each set should be performed at 75% of a 5 rep maximum (5RM) + 5-10lbs.
Post scores to comments.
“Action Smackson”
For time, versus a 15:00 time cap
American Kettlebell Swings x 21-18-15-12 (24/32kg)
Thrusters x 21-18-15-12 (45/35lbs)
Walking Lunges x 100ft-100ft-100ft-100ft
Notes: Round one reads as 21 KB Swings, 21 Thrusters, and 100ft of Walking Lunges. Rx+ dictates using 32/24kg for the Kettlebells and 75/55lbs for the Thrusters. Front Rack or overhead carry with KB or DB for the lunges each round. Get some, freaks!
Post scores to comments.
100#
CAP + 1 round Rx+
Press: 65#
Action Smackson: 13:08 RX