Wednesday 10.14.2020

Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds
7 x Power Clean
7 x Push Press
7 x Front Squat
10 x Hollow Rocks
III. Mobility Drills & Yoga Poses
(10 x Scorpions, Yoga Poses, 10 x Scorpions)

Impact/Focus: Press 5 Rep Max
Warm-up as needed before working to establish a five rep maximum Strict Press.

Strict Press x Establish a 5RM

Notes:

• Establish a five rep maximum Strict Press today.
• Warm-up as needed, being strategic with sets, reps, and weight jumps once above 65% of any prior numbers (general guideline).
• Keep these numbers logged to work off of and build upon each upcoming monday.
• Back Squat, Press, and Deadlift will be trained across a classic strength cycle with one day allotted to each movement per week, building as we progress.
• 15:00 total time cap, including warm-up.

Post scores to comments.

“Frost-Heeves”
Complete for time
Run 400m
6 Rounds of
3 x Power Clean (135/95lbs)
6 x Push-ups
9 x Air Squats

Run 400m
4 Rounds of
3 x Power Clean (135/95lbs)
6 x Push-ups
9 x Air Squats

Run 400m
2 Rounds of
3 x Power Clean (135/95lbs)
6 x Push-ups
9 x Air Squats

Notes:

• Scale weight as needed.
• 20:00 Hard time cap.

Post scores to comment.