Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Mobility & Movement Review
Impact/Focus: Press Triples
Warm-up Sets/Reps x 5:00
(Movement points of performance & applied technique for multi-rep sets)
Every 2:30 work through the following sets and reps
Press 3-3-3-3-3
+
Press 3-3 (Drop Sets <80%)
Notes: Build to the best 3 rep Press before completing 2 sets of 3 reps to finish at 80% or lighter of the best lift on the day.
Post scores to comments.
“Soggy Karen”
Complete for time
Row 250/200m
Then…
150 x Wallball (20/14lbs)
*Every break in a set of Wallball = Row 250/200m
Notes: Begin with a 250/200m Row, then start sets of max rep Wallball shots. Every rest during a set of Wallball yields ANOTHER ONE (ie. 250/200m Row).
Post scores to comments.