Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills
Impact/Focus: Press Wk5
Warm-up as needed before working through the following every 2:00.
Press 3-3-3-3-3 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 3 sets of 3 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.
“Grinding Gears”
Complete for time
24-21-18-15-12-9-6kcal/reps of
Row (kcal)
GHD/Abmat Sit-ups
Air Squats
Notes: Training intent, scaling, movement reinforcement/range of motion points of performance will be covered during the whiteboard brief.
Post scores to comments.
