ANNOUNCEMENTS:
– Our June On-Ramp class begins next Tuesday June 5th at 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Push Press (Week 8)
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.
Post loads to comments.
“Power Elizabeth”
Complete 21-15-9 reps for time of
Power Clean (135/95)
Ring Dips
Post times to comments.
95#
11:42
80#
Mod ring dips
185#.
6:34 Rx.
Push Press: No go @ 100#, so dripped down to 95#
Power Elizabeth: 17:00 Rx
“Push Press 5-5-5-5”: 115#
“Power Elizabeth” : 9:02 (95#)