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Wednesday 03.18.2020

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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.

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“Common Core”
Three rounds for time of
Run 400m
12 x Sumo Deadlift High-Pull (95/65#)
24 x Wallball (20/14lbs)

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Samy Daghir

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