Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Press Week 3
Against a 12:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%
Working sets/reps:
Press x 5 sets @ 5 reps each (75%5RM)
Notes:
– Each set should be performed at 75% of a 5 rep maximum (5RM).
Post scores to comments.
“Sprint Souffle”
6 Rounds for time of
1 x Kettlebell Complex
10 x Push-ups
1 x Shuttle Run
:30 rest
Notes: Kettlebell Complex = 5 x KB Sumo Deadlift High Pull + 5 x Russian KB Swings + 5 x American KB Swings @ challenging weight. The shuttle run is four lengths of the main floor at 50ft per length. Score includes the built in rest interval.
Post scores to comments.
Press Week 3 – Substituted Power Cleans ; 115# x 5
“Sprint Souffle” : 10:46 20kg : all KB swings Russian; Push ups from kneeling.
Press Week 3: 95#.
“Sprint Souffle”: 8:22 (32kg KB) Rx.