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 7
Warm-up as needed before working through the following every 3:00.
Press 5-5-5-5-5
**Week 7 Press Sets = + 2.5 to 10lbs from last week
Notes:
Base percentages on a five rep max Press.
For week seven add an additional 2.5 to 10lbs (3-5% increase).
Athletes may perform the same weight as last training session if necessary.
Post scores to comments.
“Werk Werk”
Complete as many rounds/reps as possible in 12:00 of
Row 21/15kcal
15 x 1-arm Dumbbell Devil’s Press (alt.L/R)
9 x Slamball
Notes: Weight assignments today will be 50/35lb dumbbells and 30-40lbs/12-20lbs respectively for Slamball. Scale weights as necessary, reps will be the same at 1:1 for today.
Post scores to comments.
Video Demo Links for Today’s Movements/Exercises:
**Click on each movement to open the video link**
Warm-up Movements
Impact/Focus Movements
MetCon: “Werk Werk”
Press: 80#
Werk Werk: 3+24 Rx