Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills
Impact/Focus: Press Wk10
Warm-up as needed before working through the following every 2:00.
Press x 2-2-2-1-1-1
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.
“Dank”
10:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Post scores to comments.
Skill Development
3-6 Rounds for quality vs a 10:00 time cap of
12 x Hip Extensions
Max timed hold for handstand or Handstand walk x 10ft
Press: 85 (max 2) (push press 10)
Dank: 16+6
Impact/Focus: Press 70lbs (strict)
“Dank”
19 rounds rx
Press
150# (2 or 3 max set)
“Dank”
20 rounds rx