Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds
- Dislocates x 10
- Scap Push Ups x 10
- T Push Ups x 10
Workout of the Day
A. Press – Find 1RM
| For the press, perform the following reps and percentages: |
| * Set 1 – 50% of possible 1-RM x 3 reps |
| * Set 2 – 75% of possible 1-RM x 2 reps |
| * Set 3 – 85% of possible 1-RM x 1 rep |
| * Set 4 – 90-95% of possible 1-RM x 1 rep |
| * Set 5 -Test 1RM |
| * Set 6 (optional) – Exceed Set 5 weight |
B 3 Sets
- B1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps
- B2: Box Jump/Step Down x 5 @ 13X1
- B3: Double Unders x max reps in 30 seconds
C. “Annie”
Complete rounds of 50,40,30,20,10 for time of:
- Double Unders
- Sit Ups
