Warm-up Drills
I. Run 400m
II. Dynamics & Mobility
III. Set-up, Training Flow & Movement Review
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 in the weeks ahead.
Post weight to comments.
“Flexicution”
Complete max reps/shuttles for each of the following tabata task challenges;
Tabata = 8 Rounds of (:20 max effort x :10 rest)
Tabata x Shuttle Run (25ft x 4 lengths = 1 rep)
Move immediately into…
Tabata x Push-ups
Move immediately into…
Tabata x Pull-ups/Ring Row
Move immediately into…
Tabata x Prone-to-Planks (Flat-2-Elbows-2-Hands and back down)
Notes: Walk during the rest intervals of the shuttle Tabata series, score total shuttle reps completed. Rx+ option for Prone to Planks is max distance work/rest for Roller Board movers. Pull-ups scale up to Chest-to-Bar. Push-ups should be just dandy as a cherry on top of the 1RM Bench Press treat. Bring the lumber, Ninjas.
Post scores to comments.
