Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Set-up, Training Flow & Movement Review
Impact/Focus: Barbell Press 5×5
Warm up as needed (3 sets x 5 reps) before completing the following workload for Barbell Presses.
Every 2:30 x 5 Rounds
Press 5-5-5-5-5*
*The final round is a Push Press set for max reps at the same weight or heavier (8+ target)
Notes: Work as heavy as possible across sets as able.
Post scores to comments.
“Three Hundo”
Complete for time
25 x Pull-ups
50 x Deadlifts (135/95lb)
50 x Push-ups
50 x Box Jumps (24/20”)
50 x Floor Wipers (135/95LBS;L+R=1REP)
50 x 1-Arm Dumbbell Hang-to-Overhead (35/20lbs)
25 x Pull-Ups
Notes: 18:00 Time Cap. Scaling for volume, movements and Rx+ details will be revealed in hot drop fashion during the whiteboard brief.
Post scores to comments.
