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Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Push Press 5-5-5 (Wk6)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 5-5-5 @95% of 5RM
Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.
Post loads to comments.
“Tactical Thaw Therapy”
For time
5 Rounds of
5 x Bar Muscle-ups
14 x DB Snatch (50/35lbs)
Run 400m
Notes: DB Snatch is 7 reps per arm, alternating right and left, each round. Scaling guidelines are 5 x Bar Muscle-ups = 7 x C2B Pull-ups = 10 x Chin-over-bar Pull-ups.
Post scores to comments.
Skill Development
*See guidelines on whiteboard
*Individual ROMWOD
“Push Press 5-5-5” : 95#
“Tactical Thaw Therapy”: 14:53 (C2B/35#)
Push Press: 110×5
Tactical Thaw Therapy: 15:52 (C2B pull-ups)
Push Press 5-5-5: 190#.
“Tactical Thaw Therapy”: 10:08 C2B
Push Press: 75 # (third week in a row, since that’s how the numbers keep working out…feeling stronger each time, though!)
Tactical Thaw Therapy: 28:12 (Chin over bar pull-ups)
Push Press 5-5-5: 115#
Tactical Thaw Therapy: 17:03 C2B