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 8
Warm-up as needed before working through the following every 3:00.
Press 5-5-5-5-5
**Week 8 Press Sets = + 2.5 to 10lbs from last week
Notes:
Base percentages on a five rep max Press.
For week 8 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.
“Monolith”
Complete for time versus a 15:00 Time Cap
Row 500m
Then…
5 Rounds of
12 x Slamball (40,30lbs/20,12lbs)
40ft x Bear Crawl Portage
20 x Russian Twists (40,30lbs/20,12lbs)
40ft x Bear Crawl Portage
Finish with
Row 500m
Post scores to comments.
Press: 80#
Monolith: 12:20
Press: 75#
Monolith: 14:45 RX