Wednesday 09.29.2021

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I. ROMWOD: 18 to 22 Minute Runtime; 4 Poses/Drills

II. Warm-up Drills
Row 500m, Dynamic Series & Mobility Drills

Impact/Focus: Press 3-3-3+ (WEEK 3)
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

Warm-up Sets/Reps
5 x 40%
5 x 50%
3 x 60%

Working Sets/Reps
3 x 70%
3 x 80%
3+ x 90% (max reps)

Post sets/reps to comments.

“Lest We Forget”
4 Rounds for time vs a 12:00 time cap
30 x Double-unders
Row 20/15kcal
15 x Dumbbell Push Press (50/35lbs)

Notes: See whiteboard brief for details to apply today towards scaling and the ever so Spicy Rx+ options (ie. 40,25,10 reps respectively with a HSPU substitute movement for the Push Press.

Post scores to comments.


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