Warm-up Drills
I. Row 500m or Run 400m
II. 3 Rounds of
5 x Push-ups
10 x Plate Squats (15/10#)
15 x Hollow Rocks
III. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
IV. Set-up, Training Flow & Movement Review
Impact/Focus: Push Press & Power Genesis
Warm-up sets and movement practice x 5:00
Then…
5 Rounds on the 2:30 of
Push Press x 3-3-3-3-3
*Build to your best lift on the day.
**Emphasis is on leg drive and core stability throughout. Climb weight as able without comprising these aspects of functional power production.
Post scores to comments.
“Just Keep Swimming”
15:00 AMRAP of
50 x Slamball
40 x Bumper Front Squat (45/35lbs)
30 x Bumper Ground-to-Overhead (45/35lbs)
20 x Elevated Push-ups
10 x Pull-ups
Notes: Scaling will be covered during the whiteboard brief.
Post scores to comments.
Push Press
3×65#
Just Keep Swimming
1×50 reps 20# SB/25# BP