Wednesday 09.20.2023

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Sylvia during some Push Jerk barbell cycling, YESSS!!!!!!

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Bench Press 5-3-1+ (WEEK 4)
Versus a 15:00 Time Cap; Work through the following sets of Bench Press using an adjusted one rep max (ie. 90% of a recent 1RM personal record) to establish weights via the percentages shown below.

Example Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 65%

Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)

Post scores to comments.

“Pet Rock”
3-4 Rounds x
Max disrance/reps as possible during each work interval as follows:

1:00 x Row (kcal)
1:00 x Sandball Power Clean & Punch (60/40lbs)
1:00 x Sandball Anchored Abmat Sit-ups
1:00 x Sandball Throw Over-Shoulder
1:00 x Sandball Bearhug Walk
Rest 1:00

Notes: Well this one should be spicy… the Sandball Power Clean & Punch is a Power Clean and chest-pass style throw forward with the feet in line. All throws are performed stationary without a step into the movement. 5ft = 1 rep. 1kcal = 1 rep. Additional scaling, movement substitutions and points of performance will be covered during the whiteboard brief. Athletes may, if time permits, engage in an Rx+ 4 Rounds if the experience is filled with jubilee. Based on dropped hints to athletes about today’s training it seems prudent to note that this is not a partner WOD and NO, we will not be throwing the sandbags at each other. Carry on, freaks.

Post scores to comments.

Samy Daghir

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