Activation & Warm-Up
General Running Warm-Up
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
and then …
Two sets of:
Shoulder Mash x 30 seconds per side
Shoulder Circles x 10 reps each direction
Banded Presses x 10 reps
A.
Every 3 minute, for 21 minutes (7 sets):
Push Press x 1 rep
Suggested loads per set (by %): 75, 80, 85, 90, 95, 95+, 101+
B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Seated Band-Resisted Rows x 20-25 reps @ 2011
Station 2 – Barbell Hip Thrust x 6 reps @ 21X1
Station 3 – Front Leaning Rest x 60 seconds
C.
“AB-3”
For max calories:
3 minutes of Assault or Echo Bike
D.
Two sets of:
20 Unweighted Stationary Dips
Rest as needed
General Training Notes
Another testing day! You guys have been on a shoulder to overhead progression for the past 2 months so today you get to test your new push press 1-RM. You get a ton of time in between sets to get rest in so that you can build to a heavy (potentially new) 1-RM Push Press. Then you’ll go into some accessory work with banded rows, weighted hip thrusts and core work. Go heavy on your barbell hip thrusts!
Then you get to test one of my most favorite workouts of all time! It is only 3 minutes. 🙂 This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today. You’ll finish the session with strict, unweighted dips. Please use assistance if you can’t do the dips in 3 sets or less.