Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Push Press 9 Rounds x 3 reps
Warm-up as needed before completing three rounds climbing weight across three sets each ascent. There will be three total ascents to the target weight.
Push Press On the :90 x 3-3-3
(climb 3 @ 60-65% / 3 @ 70-75% / 3 @ 80-85% of 1RM)
**Drop back to starting set’s weight and work through the following a second time:
Push Press On the :90 x 3-3-3
(climb 3 @ 60-65% / 3 @ 70-75% / 3 @ 80-85% of 1RM)
**Drop back to starting set’s weight and work through the following a second time:
Push Press On the :90 x 3-3-3
(climb 3 @ 60-65% / 3 @ 70-75% / 3 @ 80-85% of 1RM)
Notes: The final set of three reps per climb should be executed on or near 80-85% of a 1RM. On rounds #4 and #7 each athlete drops back down to their starting weight of 65 to 70% 1RM and then working back up across three sets of three reps each ascending to the 80-85% goal weight for Push Press.
Post loads to comments.
“Common Core”
Three rounds for time of
Run 400m
12 x Sumo Deadlift High-Pull (95/65#)
24 x Wallball (20/14lbs)
Post scores to comments.
Push Press: 65/75/85
Common Core: 15:15 (55#/10#)