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
