Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Press Deload Week
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
5,3,3 x 40%-50%
*additional bridge weight sets during warm-up as individually needed.
Working sets/reps:
Press x 5 sets @ 5 reps each (50% of 5RM)
Post scores to comments.
“Fast Pass”
15:00 Time Cap
21-18-15-12-9 reps for time of
American Kettlebell Swings (24/26kg)
Push-ups
GHD/Abmat Sit-ups
Notes: Scale movements and weight as necessary, adjustment for rep workload is 1:1 for today.
Rx+ is Ring Push-ups and a 32/24kg Kettlebell for the American KB Swings.
Post scores to comments.
Press De-Load: 40#
Fast Pass: 17:17 abmat situps & super strict pushups
press deload 65lbs x 5 sets x 5 reps
“Fast Pass” 8:40 ish … 53kg, ring push-ups, ghd sit-ups.
SAVSOC Barbell Club:
p snatch 4×3@55kg
p clean 5×3@70kg
push press 4×3@55kg
lateral slamball 3x10R+10L