Wednesday 04.14.2021

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Warm-up Drills
I. Row 2:00
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges w/ Samson Stretch
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Press 1RM Preparations
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.

7 Rounds, on the 2:00 of

Rounds 1-5:
Press 5-4-3-2-1 (climbing weight)

Rounds 6 & 7:
Push Press x 5-8 reps (same weight or drop sets)

Notes:

Experienced athletes should work as heavy as possible across all sets.
Athletes that are newer to the movement will be focusing on form, movement mechanics/consistency. If these points of performance are sound then we will progress to establishing starting weight numbers for how to train an exercise through ‘progressive loading’ which we will be working on the next several weeks.

Post scores to comments.

“Queen Bees”
Complete for time versus a 15:00 time cap

21-18-15-12-9-6 reps/kcal of
Row (kcal)
Push-ups
Slamball (40,30/20,12lbs)

Post scores to comments.

Samy Daghir

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