Thursday 10.19.2023

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Justin gets so nimble and quick on the Over Unders we think he might have lapped his own shadow (pictured under the log)… YESSSSS!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Press
Warm-up Sets/Reps as needed building to a starting weight.

Every 2:00 work through the following sets and reps

Press 5-5-3-3-1-1

Finish with:
2 sets x Push Press 5-10 reps

Notes: Athletes should increase load across as many sets as possible. Switch to Push Press for two final sets at a lighter weight The last weight performed for Press may suffice, adjust as needed.

Post scores to comments.

“Classy Triplet”
For time
vs. an 18:00 time cap
21-18-15-12-9-6-3 reps of
Sumo Deadlift High-Pull (75/55lbs)
Box Jump Overs (24/20″)

Notes: Scale volume for beginner athletes to 15-12-9-6-3. Adjust weight for the SDHP if applicable. Scale height as needed on the Box Jump Overs. Toes-to-Bar may substitute out for V-ups at the same number of reps or increase in challenge for Rx+ to the Strict variety.

Post scores to comments.

Samy Daghir

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