Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Press, Push Press, Push Jerk
Warm-up sets and reps as needed before working through the following sets of Shoulder-to-Overhead on the 1:30. Climb weight across sets, sustain at the same weight for multiple sets if unable to continue increasing weight.
3 Rounds of 3 x Dumbbell Press (Build to best 3 rep set)
3 Rounds of 3 x Dumbbell Push Press (Build to best 3 rep set)
3 Rounds of 3 x Dumbbell Push Jerk (Build to best 3 rep set)
Post scores to comments.
“Chilled”
Complete for time
Run 400m
21-15-9 reps of
Dumbbell Push Jerk
GHD Sit-ups
GHD Back Extensions
Finish with…
Run 400m
Notes: Back Extensions may scale to a Dumbbell Deadlift as needed. There will also be a shuttle run available indoors for those averse to non-temperate running environments.
Post scores to comments.
