USMC poolees after a Saturday morning haze-ex.
Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Press (45/30lbs)
5 x Push Press (45/30lbs)
5 x Thrusters (45/30lbs)
III. Mobility
Impact/Focus: Press 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps to comments.
“Walking Dead”
For time
Run 200m
21 x Thrusters (95/65lbs)
21 x Knees-2-Elbows
Run 400m
15 x Thrusters (95/65lbs)
15 x Knees-2-Elbows
Run 800m
9 x Thrusters (95/65lbs)
9 x Knees-2-Elbows
Post times to comments.
Press 3-3-3+
63×4
“Walking Dead”
63#/24:13
Press 3-3-3+
63×4
“Walking Dead”
63#/24:13
“Press 3-3-3+”: 90 # x 7
“Walking Dead” : 16:37 75#
“Press 3-3-3+”: 90 # x 7
“Walking Dead” : 16:37 75#
Press 70×7
20:16 rx