Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills
Impact/Focus: Press Wk4
Warm-up as needed before working through the following every 2:00.
Press 5-5-5-5-5 reps
(increase weights by 3.5/5/or 7% from last week)
Push Press x 5-8 Reps
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.
- Perform 5-8 Push Presses (same weight or lighter) for two sets at the start and conclusion of the 6th round on the clock.
Post scores to comments.
“Burntown”
Complete for time
50 x Slamball/Hammer Strikes
Then…
30-20-10 reps of
American Kettlebell Swings (24/16kg)
Burpees
Then…
30 x Slamball/Hammer Strikes
Post scores to comments.
Skill Development
Optional/Time Permitting
10 x Inverted Burpees
or
10 x Kick-up into attempts to work a Handstand/Inversion drill
Post training to comments.
