Mobility + Warm-Up
60 seconds per side Banded Pec Stretch
60 seconds per side Banded Tricep Stretch
into …
500 Meter Row (Nasal Breathing Only)
5 Inchworm Walks
Activation
Pec Activation Walk x 200′
and into …
Banded Glute Bridges x 20 reps (slow and controlled)
A.
Every 2 minutes, for 16 minutes (8 sets of):
Push Press
Sets 1-3: 2 reps @ 70-75%
Sets 4-6: 2 reps @ 75-80%
Sets 7-8: 1 rep @ 85%
B.
Off-Season Bound
Complete as many rounds as possible in 20 minutes at a conversational pace (zone 2):
20/16 Calorie Row
10 Alternating Dumbbell Snatches
10 Box Jump Overs (24/20″)
Rest 2:00 and then…
Three rounds for time of:
20/16 Calorie Row
20 Alternating Dumbbell Snatches
10 Box Jump Overs (24/20″)
35-54: 50/35 lbs
55+: 35/20 lbs; Step-Overs Okay
Semi-Finals: TBD
C.
Three sets of:
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed
General Training Note:
Solid work last week on your push presses! You will continue with the progression and just make sure you are truly executing a push-press and not a push-jerk. Please film and post to the FB group!
So you’ll use the first 20 minutes to get really warm and keep within the zone 2 pace (65-70% max HR). Rest for 2 minutes after completion and then you’ll do 3 rounds for time so no need to stay within zone 2. You can hit the gas pedal and move quickly for those three rounds (that is what you’ll score today).
Don’t skip your anterior loaded banded marches! These are important for hip flexor strength and something that looks simple but has a BIG bang for it’s buck!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Gymnastic Session
Five sets of:
3 Rope Climbs
6 Single Leg Squat (R)*
6 Single Leg Squat (L)
9 GHD Sit-Ups
Rest 90 seconds