Wednesday 05.12.2021

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

Impact/Focus: Press Wk3
Warm-up as needed before working through the following every 2:00.

Press 5-5-5-5-5 reps
(increase weights by 3.5/5/or 7% from last week)

Notes:

• Athletes will be increasing weight from last week by one of the percentages options shown above for their 5 sets of 5 reps x Press today.

Post scores to comments.

“Weightlifting Wednesday”

— 00:00 to 04:00 —
Row 400/300m
Then in time remaining
AMRAP of
10 x Push Press (75/55lbs)
10 x Front Squat (75/55lbs)
10 x Sumo Deadlift High Pull (75/55lbs)

Rest 1:00

— 05:00 to 09:00 —
Row 400/300m
Then in time remaining
AMRAP of
7 x Push Press
7 x Front Squat
7 x Sumo Deadlift High Pull

Rest 1:00

— 10:00 to 14:00 —
Row 400/300m
Then in time remaining
AMRAP of
5 x Push Press
5 x Front Squat
5 x Sumo Deadlift High Pull

Notes:

• Scale weight as needed for the barbell movements.
• Each AMRAP (3 total) have their own score today.
• Rx+ is 95/65lbs and AMRAPs @ 4:45 work x :15 rest vs the Rx format shown above which is 4:00 work x 1:00 rest.

Post scores to comments.