Wednesday 09.06.2022

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Link to registration homepage found HERE.

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Push-ups
10 x Hollow Rocks
10 x Air Squats
III. Mobility (Hip Flexor, Hips, Hammy, Lumber Emphasis)

Impact/Focus: Dumbbell Press 1RM
Versus a 10:00 Running Clock
Establish a 1 rep maximum Dumbbell Press

**Complete a lightweight set at less than 40% of a 1RM x 10-20 reps to complete today’s Press training.

Notes: Next week we will take Dumbbell weight x 2 + 10 and see if athletes are able to exceed the Barbell Conversion Math… A chance to potentially prove how silly, fickle & moody math can be? Yahtzee.

Post scores to comments.

“Rock & A Hard Place”

For time
50-40-30-20-10 x Mtn Climber (2CT)
50-40-30-20-10 x Hollow Rock (2CT)
25-20-15-10-5 x Push-ups

Rest 3:00, Then…

For time
30-25-20-15-10 x Mtn Climber (2CT)
30-25-20-15-10 x Abmat Sit-ups
10-10-10-10-10 x Burpees

Pos two scores to comments.

Skill Development
I. Recovery & Mobility Efforts
II. GHD Back Extensions: 3 x 15 reps

Samy Daghir

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