Wednesday 12.02.2020

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Warm-up Drills
I. Row 2-3 Minutes
II. 2 Rounds of
5 x Power Clean
5 x Press
5 x Front Squats
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Press 5×5 Week 7
Warm-up as needed before working through the following every 3:00.

Press 5-5-5-5-5

**Week 7 Press Sets = + 2.5 to 10lbs from last week


Base percentages on a five rep max Press.
For week seven add an additional 2.5 to 10lbs (3-5% increase).
Athletes may perform the same weight as last training session if necessary.

Post scores to comments.

“Werk Werk”
Complete as many rounds/reps as possible in 12:00 of
Row 21/15kcal
15 x 1-arm Dumbbell Devil’s Press (alt.L/R)
9 x Slamball

Notes: Weight assignments today will be 50/35lb dumbbells and 30-40lbs/12-20lbs respectively for Slamball. Scale weights as necessary, reps will be the same at 1:1 for today.

Post scores to comments.

Video Demo Links for Today’s Movements/Exercises:
**Click on each movement to open the video link**

Warm-up Movements

  1. Rowing
  2. Power Clean
  3. Shoulder Press
  4. Front Squat
  5. Hollow Rock

Impact/Focus Movements

  1. Shoulder Press

MetCon: “Werk Werk”

  1. Rowing
  2. Devils Press
  3. Slamball

Samy Daghir

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