Wednesday 04.05.2023

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645am knows how to make it quite a Tuesday; they rollllin!!!!!!

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of 10 x Air Squats, 7 x Push-ups & 15 x Hollow Rocks
III. Dynamic Drills
III. Mobility (Seal Stretch, Pigeons, Seated Straddle, Child’s Pose, Banded & Wall Drills)

Impact/Focus: Bench Press 1RM
Against a 15:00 Running Clock warm-up as needed (ie. 3 sets x 5 reps) before working through sets of 1 rep climbing weight; establishing a Bench Press 1RM.

Bench Press 1-1-1-1-1-1-1RM

Notes: We will use this Bench Press single rep record to determine weights for the following four weeks of Bench Press strength training.

Post weight to comments.

“AGOC Test #3”
For time

50 x Shuttle Runs or Run 800m
7 x Rope Climbs
25 x Bench Press (TBD)
7 x Rope Climbs
50 x Shuttle Runs or Run 800m

Notes: Weight for Bench Press will be determined based on the lifting 1RM established during the Impact/Focus. Rope Climbs today will prioritize scaling around learning the foot anchor and scaling the height of the rope climb over a Ring Row or Pull-up Substitution (don’t panic, still viable as needed, freaks). 50 x Shuttle Runs = just under 800m, the extra distance is a reasonable head to head challenge for study today vs. the turning around-obsessed Shuttle Run selectors. Bring the lumber, Ninjas.

Post scores to comments.

Samy Daghir

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