Wednesday 02.19.2020

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BETHANY takes vanguard and slings steel in the arena this past weekend at the Beantown USAW meet. Congratulations on an amazing first meet, Bethany!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Push Press “3 to the 1”
Warm up as needed before completing the following workload for Push Press every :90 for 9 rounds total.

Push Press 3-2-1-3-2-1-3-2-1

Notes: Athlete guidance for climbing weight per each 3-2-1 wave of repetitions will be covered during the whiteboard brief. Points of performance today will be transitioning applicable strength and technique from the Press work done recently to the Push Press movement as well as the ability to re-rack into multiple rep sets. Breathing, positioning, and functional movement timing (ie. core to extremity cues would be one example) will be reinforced prior to the EMOTM.

Post scores to comments.

“Tri Harder”
Part 1:
Complete as many Air Squats as possible in
6 Rounds of
(:30 of max effort for reps x :20 of rest time)


Part 2:
6:00 x Max Reps of Muscle-ups (Ring or Bar)
(**see Notes)


Complete as many Double-unders/Single-unders as possible in
6 Rounds of
(:30 of max effort for reps x :20 of rest time)

Notes: Scaling and logistics, training execution, points of performance, will be addressed for athletes during the whiteboard brief prior to the commencement of each training piece.
**30 x Muscle-up Cap, note time to complete and enjoy the additional rest ‘ticks’. Reference value of this is a compare to score for another benchmark that approaches.

Post scores to comments as total reps for each movement.

Samy Daghir

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