Wednesday 08.30.2023

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Airplane Mode! YUP.

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

Impact/Focus: Bench Press 5-5-5+
Versus a 15:00 Time Cap; Work through the following sets of Bench Press using an adjusted one rep max (ie. 90% of a recent 1RM personal record) to establish weights via the percentages shown below.

15:00 Running Clock x 5-6 sets as follows:
8-10 x 45/35lb Barbell
5 x 40%
5 x 50%
5 x 60%

5 x 65%
5 x 75%
Max Rep Set (5+) x 85%

6:00 AMRAP of
Row x 14/10kcal
14 x Overhead Walking Lunges (35/25lbs)

Rest 2:00, Then proceed into…

6:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

Notes: Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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