Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Push Press
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 5-5-5-5 (75% of 5RM)
Notes: To determine today’s workload, athletes should use their 5RM established on 04.11.2018.
Post loads to comments.
Impact/Focus #2: Pull-ups
Complete the following rep scheme of strict dead hang pull-ups every minute on the minute for 10:00.
Pull-ups 10-9-8-7-6-5-4-3-2-1
Post reps completed to comments.
“Hedge Your Bets”
Complete as many rounds/reps as possible in 7:00 of
7 x Thrusters (75/55)
7 x Power Snatch (75/55)
Post rounds/reps completed to comments.
Push Press: 95#
Pull-ups: 3 dead hangs and the rest banded
Hedge Your Bets: 5 + 4 RX
“Push Press 5s @ 75%” : 85#
“Pull-ups” : ✔
“Hedge Your Bets” : 4 Rounds @ 65#
That didn’t work…..”Pull-ups” : Check
Push Press: 145#.
Pull-ups: ?.
“Hedge Your Bets”: 7+5 Rx.
Push Press: 70#
Pull-Ups: 27 total
Hedge Your Bets: 3+7 Rx
Push Press: 65#
Hedge your bets: 3+7 Rx