Warm-up Drills
I. Row 500 or Run 400m
II. Coach’s Choice
III. Mobility
Impact/Focus: Bench Press & Farming
5:00 x Warm-up, Set-up & Movement Review
Then… Versus a 15:00 Running Clock
Complete 5-6 Rounds of
I. Bench Press x 3 reps @75-85%1RM
+
II. 8 Reps x DB Farmer’s Carry W.Lunges
+
III. 30 seconds to 1 minute x DB Farmer’s Walk
Notes: 50/35lbs x 2 Dumbbells. Each Round is a set of Bench Press followed by walking lunge reps directly into the Farmer’s Carry; these last two movements are performed with two Dumbbells.
Post scores to comments.
“Double Dare-ierre”
Complete 5 Rounds For Time
vs. an 8:00 Time Cap
6 x Deadlift (155/105lbs)
18 x Wallball (20/14lbs)
Rest 2:00
Complete 5 Rounds For Time
vs. an 8:00 Time Cap
12 x Jump Squats (Med.Ball/Slamball)
18 x Atlas Carry Walking Lunges (Med.Ball/Slamball)
Notes: Rx+ Deadlift option will be at a Benchmark reference weight relative to 65-75% of an athlete’s Deadlift 1RM. Example Athlete with a 305lb Deadlift 1RM would yield a 225lb MetCon weight for an Rx+ endeavor today (305lbs x .75 = rounded answer of 225). Additional details will be covered during the whiteboard brief/during movement review and set-up.
Post scores to comments.
Skill Development (Bonus Things)
**1-2:00 per side, per drill
I. Remedial Mobility
II. Seated Straddle, Standing or Floor Pigeon, Hammies
III. Shoulder/T-spine Sink Drill w/ Dumbbell or Kettlebell
IV. Lax Ball Traps, Scaps, Chest, Shoulders
Impact/Focus: Bench Press & Farming
Rx + used barbell
“Double Dare-ierre”
3 + 11
4 + 12
Notes: not sure what I’m doing for bench but I’m sticking with the same motion as a push up rn