Wednesday 05.09.2018

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Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Push Press (Week 5)
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Push Press.

Push Press 5-5-5-5 (+5-10lbs heavier than last training)

Notes: The original workload should be based of a percentage of the 5RM established on 04.11.2018.

**Example of athlete with 155lb working weight assignment for today. Warm-up sets would be something along the lines of 5 x 45, 5 x 95, 3 x 115, 3 x 135lbs before moving into four sets of 5 reps at the same goal weight of 155lbs. This is just a guide for athlete’s to reference when establishing an ideal warm-up protocol for each Push Press session. Prepare to move well and improve, freaks.

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“Game Time”
Complete for time
10-8-6-4-2 x Front Squat (155/105)
35-35-35-35-35 x Double unders

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Skill Development


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