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Warm-up Drills
I. Run 800m
II.”Burgener Drill” (3Rnds/PVC)
III. 2 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
IV. Mobility

Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this 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%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

For time
3 x Rope Climbs
30 x DB Walking Lunges (50/35lbs)
20 x Clapping Push-ups
35 x Box Jumps (24/20”)
30 x Ring Dips
20 x Toes-2-Bar/K2E’s
35 x DB Burpee Pick-ups (50/35lbs)
30 x Slamball (40/20lbs)
20 x DB Hang Squat Clean (50/35lbs)
35 x GHD Sit-ups
30 x Back Extensions
20 x DB Thrusters (50/35lbs)

Post scores to comments.

Samy Daghir

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