Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills
Impact/Focus: Press Wk9
Warm-up as needed before working through the following every 2:30.
Press x 3-3-3-3+
Push Press x Max Rep Set
(increase weights by 3.5/5/or 7% from last week)
Notes:
Increase the weight from last week 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.
“Throw Shade”
For time
12-10-8-6-4-2 reps x Thrusters (95/65lbs)
12-10-8-6-4-2 reps x Sumo Deadlift High-Pull (95/65lbs)
21-18-15-12-9-6 reps x GHD/Abmat Sit-ups
Notes: Scale weight as needed to 75/55lbs, 65/45lbs, etc.
Post scores to comments.
Press: 82# (4 max reps)
Throw Shade: 8:19 (thruster to bench)
Press Week 9
145# (4)
“Throw Shade”
6:27 (ish) rx