Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility & Movement Review
Impact/Focus: Push Press
Warm-up Sets/Reps x 3 to 5:00 (movement review, technique of the Dip & Drive.
Building to an appropriate starting weight that allows the working sets to progress heavier each round, or is challenging enough to be performed across sets and reps at the same weight.
Every 1:30 x 7 Rounds Total
Push Press x 5-3-3-2-2-1-1
Post scores to comments.
“Sordidly”
For time
Row 500m
10 x Push Press (95/65lbs)
Row 500m
10 x Push Press (95/65lbs)
Run 400m
10 x Thrusters (95/65lbs)
Run 400m
10 x Thrusters (95/65lbs)
Notes:
- Scale weights as needed, additional time cap goals and points of performance will be covered during the whiteboard brief.
- Rx+ is 3 Rounds of Row + Push Press and 3 Rounds of Run + Thrusters; perform sets unbroken, scaling up to 115/85lbs respectively.
Post scores to comments.
