Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Press Week 7
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 60%
*additional bridge weight sets during warm-up as individually needed.
Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)
Post scores to comments.
“Encumbered Commuter”
7 Round for time versus a 15:00 time cap
10 x Medicine Ball Cleans (20/14lbs)
10 x Lateral Burpees (over Med.Ball)
25ft x Kettlebell Bear Crawl (2xKB’s)
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
Press 5×5: 85#
“Encumbered Commuter”: 4+20 20#/16kg