Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills
Impact/Focus: Press Wk8
Warm-up as needed before working through the following every 2:00.
Press x 3-3-3-3+
Push Press x Max Rep Set
(increase weights by 3.5/5/or 7% from last week)
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 one max rep set of Push Presses at their own pace.
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.
“Sprintervals”
15:00 AMRAP of
10 x Medicine Ball Cleans (20/14lbs)
10 x Push-ups
20 x Abmat Sit-ups
Notes:
Run the distances shown for each of the time markers below;
00:00 x 400m
05:00 x 200m
10:00 x 200m
15:00 x 400m
Rx+ is 15 x GHD Sit-ups, Ring Push-ups, & 40/20lb Medicine Ball Cleans.
Post rounds and reps to comments.
Press Week 8
140# (3 should have been 4) 8 push press
“Sprintervals”
8 + 20 rx+ (16:38 finishing the 400M)
w/ 40 lb med ball