Wednesday 06.09.2021

Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills

Impact/Focus: Press Wk7
Warm-up as needed before working through the following every 2:00.

Press 3-3-2-2-1+ reps
(increase weights by 3.5/5/or 7% from last week)
2 sets of Push Press x Max Reps

Notes:

• Athletes will be repeating the same weight as last weeks 5×3’s OR increasing the weight for all working sets by one of the percentages options shown above.
• Upon completing the strict Press workload athletes will be tasked with performing two additional sets at their own pace for Max Reps (ie, 5 or more) of Push Presses.
• Dumbbell Variation: Take the weight assignment minus ten lbs and divided by two to follow a dumbbell standing strict press day for those who want to explore a little transfer of strength.

Post scores to comments.

“MnMs”
Complete the following for time
vs. a 8:00 time cap

5 x Dumbbell Renegade Row + Cluster
10 x Dumbbell Floor Wipers
15 x Dumbbell Devil’s Press
20 x Dumbbell Floor Wipers
25 x 1-arm Dumbbell Snatch (alt.L/R)
30 x Dumbbell Floor Wipers

Rest 2:00, then…
Complete the following for time
vs. a time cap based on the score above

5 x Dumbbell Renegade Row + Cluster
10 x Dumbbell Floor Wipers
15 x Dumbbell Devil’s Press
20 x Dumbbell Floor Wipers
25 x 1-arm Dumbbell Snatch (alt.L/R)
30 x Dumbbell Floor Wipers

Notes:

• Who likes to read?! … Carry on, ninjas.
• Dumbbells @ 35/20lbs.
• Scale as needed to ensure ideal strict components such as the Renegade Row, while allowing for efficient and consistent technique during high intensity movements (Devil’s Press, etc).
• Floor Wipers may be performed with a barbell or no weight (arms out to side, palms against floor) as needed for individual movement quality. Floor Wipers: R+L = 1 rep for today.
• Rest 2:00 after completing the final set of 30 x Dumbbell Floor Wipers.
• The second round is versus a time cap rounded up to the nearest minute from the first round’s time to complete score.
• If the 8 minute mark is reached for the first round work off of an 5 minute time cap for round 2. Scaled athletes may optionally omit the second round.
• The Renegade Row w/ Cluster is as follows: DB Push-up + DB Row (R) + DB Row (L) + DB Squat Clean (L&R) + DB Thruster (L&R).
• Rx+ Round 1 for time, rest 2:00, Round 2 for time within +/- :30 seconds of Round 1, Continue adding a round after 2;00 rest until unable to hold an attrition rate of :30 seconds. 50/35lbs for those feeling frisky.

Post scores to comments.