Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility & Movement Review
Impact/Focus: Press, Push Press, Push Jerk
Warm-up sets and reps as needed before working through the following sets of Shoulder-to-Overhead on the 2:00. Climb weight across sets, sustain at the same weight for multiple sets if unable to continue increasing weight.
3 Rounds of 3 Reps x Press (Build to best 3 rep set)
3 Rounds of 2 Reps x Push Press (Build to best 2 rep set)
3 Rounds of 1 Rep x Push Jerk (Build to best 1 rep set)
Post scores to comments.
“A Scrambo”
Complete the following for time
vs. a soft 12:00 time cap
50 x GHD/Abmat Sit-ups
Then… 12-10-8-6-4-2 reps of
Pull-ups
Handstand Push-ups
35 x GHD/Abmat Sit-ups
Notes:
- Scaling for Pull-ups is 1:1 for Bands, 2:1 for Ring Rows.
- Rx+ should perform chest to bar Pull-ups and Strict HSPU as able.
- WAT?! Ballistic Abmat Sit-ups? Oh tell me more! … You said to your coach at the whiteboard brief.
Post scores to comments.
Impact/Focus: Press, Push Press, Push Jerk
Press 70lbs
Push Press 80lbs
Push Jerk 100lbs
“A Scrambo”
6 complete + 4 pull ups (banded)
Notes: Orders for Korea rotation; departure July 1st amended. Leave date is now 22nd of June. So many moving peaces ???????? hoping I can get in one/two more workouts before leaving. July 1st is now step for field. Got put on the line again!