Wednesday 02.26.2020

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Hari, Kurtis, and Andy working through Benchmark “Isabel”

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Push Press 6 x 3
Warm up as needed before completing the following workload for Push Press every :90 for 6 rounds total.

6 Rounds total / On the :90 seconds

Push Press 3-3-3-3-3-3
**Climb weight as able across sets.

Notes: Climb weight as able across sets, no heavier than last weeks best push press weight for any given set of one, two, or three reps. See link to last weeks training by clicking on the date 02.24.2020. Working weights should not exceed the points of performance today which will focus on a quick return from the Dip/Power position with no pause and ideal positioning.

Post scores to comments.

“Look Lively”
Complete for time versus a 20:00 time cap

Row 30kcal
30 x KB Sumo Deadlift High Pull (32/24kg)
30 x American KB Swings (32/24kg)
30 x V-ups

30 x DB Front Squat (50/35lbs)
30 x DB Hang Clean & Jerk (15R+15L)
100ft x 1-Arm DB Waiter’s Walk (L:50ft+R:50ft)
30 x V-ups

30 x Medicine Ball Cleans (20/14lbs)
30 x Push-ups
30 x Reverse Wallball (20/14lbs)
30 x V-ups

Notes: Set-up for this grinder with a spot for V-ups on the floor, one dumbbell, one kettlebell, and a medicine ball… storm through for time. Scaling of movements or weights will adjust to reps as 1:1 today.

Post scores to comments.

Skill Development
15-12-9 reps of
Back Extensions
2:00 inverted hang

Samy Daghir

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