Wednesday 04.26.2023

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Bibiana Dumbbell Snatchin! Yesssss!

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Bench Press 5-3-1+
Work through the following sets of Bench Press using the percentage based sets outlined below.
USE 1RM X .9 to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.

Example Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)

Post scores to comments.

“The Commissary”
Complete for time
Run 800m
5 Rounds
5 x Power Clean (135/95lbs)
10 x Push-ups
10 x Box Jump Overs (24/20”)
Run 800m

Notes: 10:00 after returning from the first run athletes will cap the middle 5 Rounds and move into the final 800m Run. Scaling and additional points of performance will be covered during the whiteboard brief. Wear a vest on the run for an Rx+ option, ditching it for a slick fight through the middle 5 Rounds and armoring back up for the final sprint. 155/105, 10 x Clapping Push-ups per round with 30/24″ Box Jumps round out the annex of Rx+ for those looking to slay harder after the ‘lay down weightlifting’ today.

Post scores to comments.

Samy Daghir

1 thought on “Wednesday 04.26.2023”

  1. Impact/Focus: Bench Press 5-3-1+
    75lbs x 2 rep

    “The Commissary”
    12:40 (18″ and 65lbs)

    Notes: ran 2 mile after


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