**Warm-up Drills**

I. Run 800m

II. 2 Rounds of

20ft duck walk

20ft bear crawl

20ft crab walk

20ft leg kicks

20ft lateral lunges

20ft inchworms

III. Mobility

**Impact/Focus****: Bench 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%

Notes: Athletes that wish may work through 5 sets of 5 reps disregarding percentages for the following three weeks with their choice of either Close Grip or Traditional Bench Press movements.

Post sets/reps/loads to comments.

**“A 200 Remix Tribute”**

Work through the following work/rest intervals attempting to complete as many reps as possible during each movement. Score is time/intervals necessary to complete a total of 200 repetitions, partitioning the reps as necessary.

:45 x Overhead Lunges (35/15lbs)

:15 x Rest/Transition

:45 x Burpee Box Jumps (24/20”)

:15 x Rest/Transition

:45 x Abmat Sit-ups (unanchored)

:15 x Rest/Transition

:45 x Bumper Plate Ground-2-Overhead (45/25lbs)

:15 x Rest/Transition/Repeat

Notes: Overhead Lunges are performed stationary as opposed to their ‘Walking’ variation. Burpee Box Jumps are executed as a normal Burpee Box Jump but without a Push-up component.

Post scores to comments.

Isn’t Valhalla only achieved through death?

oh…

BENCH PRESS 5-5-5+ & A 200 REMIX TRIBUTE

Bench Press: 165# 1RM

A 200 Remix Tribute: Completed in 9 RDs

Bench Press – 130 x 8

A 200 Remix Tribute: 15 Rounds (35#/24″)

BENCH PRESS 5-5-5+ & A 200 REMIX TRIBUTE

Bench Press: 180# x5

A 200 Remix Tribute: Completed in 11 RDs

Bench 185#

12 Rounds @ 45#

Olympic Lifting

1) 7×2 Snatch (heavy but perfect) 135

2) 7×2 Clean + 1 Push Jerk (heavy but perfect) 185-205

3a) 3×3 5 Step Duck Walk @ 65

3b) 3×5 Push Press @ 160

Strength

High Bar Back Squat

70% x 1×8 (220)

75% x 2×5 (235)

80% x 2×3 (250)

Conditioning

7 Rounds for Time & Calories, 1:1 – work:rest

:30 x Row Calories

5 x Muscle-ups

5 x Power Snatch @ 115

Total Working Time ~ 15:00 – 16:–

Calorie Total – 119

Mood/Fatigue/Soreness

8/4/4