Warm-up Drills
I. Row 2-3 Minutes
II. 2 Rounds of
5 x Power Clean
5 x Press
5 x Front Squats
10 x Hollow Rocks
III. Mobility & Yoga Poses
Impact/Focus: Press 5×5 Week 6
Warm-up as needed before working through the following every 3:00.
Press 5-5-5-5-5
**Week 5 Press Sets = + 2.5 to 10lbs from last week
Notes:
Base percentages on a five rep max Press.
For week six add an additional 2.5 to 10lbs (3-5% increase).
Post scores to comments.
“Rough Woof”
Complete for time versus a 20:00 time cap
Row 500m
Then…
15-12-9-6-3 x Pull-ups
15-12-9-6-3 x Box Jumps (24/20”)
30-24-18-12-6 x 1-arm Dumbbell Snatch (50/35lbs; alt.L+R)
*Every 4:00 Complete a 250m Row interval. This only applies to the 4:00, 8:00, 12:00, and 16:00 minute marks.
Notes:
- Scale movements and weights as necessary to facilitate a 1:1 repetition adjustment. T
- here are four 250m Row interval nest eggs to discover every four minutes across this workout.
- Rx+ may go Chest to Bar Pull-ups, Box Jump Overs and 75/50lbs on the Dumbbell Snatch.
- Get some, ninjas.
Post scores to comments.
Press: 77#
Rough Woof: 18:23 (black band)