Wednesday July 7th – Diamond Hill CrossFit
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Wednesday July 7th

6
Jul

Wednesday July 7th

HEAVY DAY

WORKOUT GOALS
1.)  Maintain a heavy weight across all 7 sets. Around 75% of their best push press.
2.) Attempt your heaviest lift in set 6

ALL LEVELS
7 SETS FOR LOAD
3 Push Press

Accessory

PRE-WORKOUT
Ring Archer Push-up practice

Stretching

2 SETS
1:00 Doorway Stretch / Side
1:00 Tricep Lacrosse Ball Roll / Side

Notes

Target Load | Athletes should start their first set around 75% of their best push press.
This weight should feel like something you can lift for 5-7 reps, but no more.  Increase the loading across each set. The goal is to hit your heaviest set of three reps in set 6. This gives us one more set to make any corrections or adjustments if something goes wrong. In the warm-up, we are going to focus on keeping a vertical torso and our elbows high
during each rep. This will help us be efficient in our movement today. In the specific warm-up, we are going to practice the archer push-up. This will help warm the body for pressing and practice stability on the rings

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