Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills
Impact/Focus: Press Wk2
Warm-up as needed before working through the following every 2:00.
5 Rounds for Press, 6th Round begins and ends with a set of 5-8 Push Press.
Press 5-5-5-5-5 reps
Push Press 5-8 reps + 5-8 reps
(increase weights by 3.5/5/or 7% from last week)
Notes:
Athletes will be increasing weight from last week by one of the percentages options shown above for their 5 sets of 5 reps x Press today.
Post scores to comments.
“Tabata Smash-up”
8 Rounds of (:20 work x :10 rest) for max total reps of
Tabata x Double-unders
Rest 1:00
Tabata x Push-ups
Rest 1:00
Tabata x Abmat Sit-ups
Rest 1:00
Tabata x Air Squats
Notes: Rx+ finishes with as few tabata intervals as possible to complete the total volume of Double-under reps achieved during the first 8 intervals.
Post scores to comments.
95# Press (no pain)
276 w/ 2 misses/96/100/117 (green band for air squat form)
Press @ 70#
67(jumptucks)/ 52 / 99 / 131
Notes:
Hold core when pressing
Keep shoulders back when completing an air squat/ lower back was hurting… ie bad posture.