Thursday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Bicycle crunches
:10 Rest
:20 Various banded pull/press aparts
4 sets:
:30 row, bike, or ski (sub single-under speed steps for machines)
:10 rest
:30 lunge variations
:10 rest
:30 muscle clean and press
:10 rest
PUSH-PRESS PROGRESSION
3 Strict press setup
3 Dip and hold
3 Dip and drive slowly
3 Dip and drive fast
3 Dip and drive fast .
3 Push press
PUSH-PRESS LOADING
4 warm-up sets: get to 70-80%
5 push presses
Weightlifting
Push Press (15 E3MOM 5×5 )
Metcon
Metcon (AMRAP – Reps)
5 sets for reps:
:50 bar-facing burpees (use PP BB)
:10 rest
:50 bar-facing burpees (use PP BB)
:10 rest
Push athletes to hold a pace that is aggressive from the beginning.
Cool Down
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
:30 reach, roll, and lift
20 banded pull-aparts
Build overhead strength in the push press while improving the torso position and keeping the heels down during the dip.
Consider staying at or above 75% for all sets.
If you start too light and don’t feel the physical need to rest 2:00 between sets, consider performing a sixth set.
Rest 2:00-3:00 minutes between sets.