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Wednesday 02.23.2022

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Tim chasing PR’s…

Warm-up Drills
I. 3 Rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
10 x Seal Stretch to Down Dog
II. 2-3 Rounds of
10 x PVC Pass Throughs
5 x PVC Overhead Squat
Lacrosse Ball Drill
III. Dynamics & Mobility

Impact/Focus: Weightlifting Wednesday
Warm-up sets & reps vs. 5:00
(10 rep buy in building to starting weight)

12:00 Running Clock

A. Power or Full Snatch 1-2 reps Every Minute on the Minute, Climbing Weight.
or Power Snatch 1-2 reps Every Minute on the Minute, Climbing Weight.

B. Power or Full Snatch 1-2 reps Every Minute on the Minute, Climbing Weight.
or Power Snatch 1-2 reps Every Minute on the Minute,Work at the same weight across.

C. Establish a one rep max vs. 12:00

Post scores to comments.

“Hurry Up & Weight”
Complete 4 Rounds for time versus a 15:00 time cap
Run 200m
10 x Snatch (<60% of best weight from above)
20 x Wallball (20/14lbs)

Notes: Weights for today will be adjusted to the set ‘benchmark’ weights for benchmarks based on the best sets from the Impact/Focus (ie. 45,65,95,115,135…etc.).

Post scores to comments.

Samy Daghir

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