Thursday 09.24.2020

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Warm-up Drills
I. Run 400m
II. 3 Rounds of
5 x Pull-ups / Ring Rows
5 x Push-ups
10 x Air Squats
III. Mobility & Yoga Poses

Impact/Focus: Press
Warm-up with two to three sets of barbell/light weight sets of Press before working through the following sets/reps every two minutes.

On the 2:00
Press 3-3-3-3-3


  • Climb weight as able across sets.
  • Starting weights may be similar to those used for last weeks Press training on 09.16.2020.
  • Attempting to hit the same weight or better compared to the best three rep set from last week would be one way of approaching with a target goal in mind to strive for.
  • Athletes may also reference their 1RM from last week or prior and utilize the estimated rep max chart (see your coaches) to find a projected weight # that is most likely achievable.
  • Reference link to 09.16.2020 found HERE.
  • An example of applied logbook info that could be used from different rep max #’s athletes might have would be as follows;
  • A 5RM could use 80-90% as a starting set of 3 reps.
  • A 3RM could use 70-80% as a starting set of 3 reps.
  • A 1RM could use 60-70% as a starting set of 3 reps.

Post scores to comments.

“In & Out Burper”
12:00 AMRAP (as many rounds/reps as possible)

Sprint 100m (new route option)
5 x Burpees
10 x 1-arm Dumbbell Snatch (50/35lbs)
5 x Burpees
10 x 1-arm Dumbbell Push Press (50/35lbs)


  • Scale the weight to that which is executable with proper form for multiple rep sets;
  • this is regarding both Dumbbell Snatch and Dumbbell Push Press.
  • The 1-arm Dumbbell movements may be performed by alternating every repetition
  • OR partitioning/completing multiple reps on each arm before switching off.

Post scores to comments.

Samy Daghir

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