Wednesday 11.04.2020

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Roller Learning & Prac App
III. Dynamic Series
AKA the ‘Scorpion Sandwich’
IV. Mobility Drills

Impact/Focus: Press 5×5 Week 3
Warm-up as needed before working through the following every 2:00.

Press 5-5-5-5-5

**Week 3 Press Sets = + 5 to 10lbs from last week


  • Base percentages on a five rep max Press.
  • For week three add an additional 5 to 10lbs.

Post scores to comments.

Complete as many rounds and reps as possible (AMRAP) in 12:00 of

30 x Double-unders
12 x Sumo Deadlift High Pull (75/55lbs)
100ft x Bear Crawl
25ft x Handstand Walk


  • Scale load as necessary to ensure proper form and technique.
  • Scaling for the Handstand walk may be either Bear Crawl x 100ft or 5 x Wall Walks

Post scores to comments.

Skill Development: Extra Credit Option

Back Extensions 4 sets x 8 reps

The Back Extension
“…The back extension is more challenging than the hip extension because it requires isolation of each individual vertebra. In contrast to the hip extension, the back extension requires the athlete to intentionally surrender the natural neutral position of the spine, rounding step by step from the neck to lower back.From the bottom position with the athlete’s torso approximately perpendicular to the floor, the athlete uses the spinal erectors to unfurl in reverse order, returning to a neutral position with the torso parallel to the floor…”

Samy Daghir

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