Wednesday 05.19.2021

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

Impact/Focus: Press Wk4
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)
Push Press x 5-8 Reps


  • 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.
  • Perform 5-8 Push Presses (same weight or lighter) for two sets at the start and conclusion of the 6th round on the clock.

Post scores to comments.

Complete for time

50 x Slamball/Hammer Strikes
30-20-10 reps of
American Kettlebell Swings (24/16kg)
30 x Slamball/Hammer Strikes

Post scores to comments.

Skill Development
Optional/Time Permitting
10 x Inverted Burpees
10 x Kick-up into attempts to work a Handstand/Inversion drill

Post training to comments.

Samy Daghir

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