Wednesday 10.06.2021

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Warm-up Drills
I. Coach’s Choice
II. Mobility Drills & Foam Rolling

Impact/Focus: Press 5-3-1+ (WEEK 4)
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
5 x 75%
3 x 85%
1+ x 95% (max reps)

Post sets/reps to comments.

“Ghosts & Goblins”
Complete as many rounds/reps as possible in 12:00 of

Run 200m
10 x Bumper Plate Devil’s Press (45/25lbs)
10 x Overhead Lunges In-Place (45/25lbs)
10 x Low Dumbbell/KB Lunges (50/35lbs)

Notes: Scaling, Rx+, and specific variance on the movements today for upcoming competition preparations will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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