Today we focus on the upper body as a primary means of development after yesterday’s lower body onslaught. Gain strength on the strict press by starting heavy and staying heavy across the sets, be sure to focus on engagement of QBB (Quads, Butt and Belly) to protect the spine! Today’s conditioning is high skill in some respects but can be an amazing stimulus even for those who find themselves scaling drastically. Meet yourself where you are today!
20 Jumping Jack
20 Seal Jack
20 Mountain Climber
2 rounds
________
10 Banded or PVC Pass through
10 Kipping Swing
10 Shoulder tap (plank)
10 Lateral Lunge
3 rounds
4×4 (80-85%1rm)
Rest 3:00 between sets, focus on strong bracing through your midline and really keeping the bar path as straight as you can. The moment the bar comes forward it WILL FEEL HEAVY and can result in missed reps/ sets.
)
RXConditioning:
1:00 work/ :30 Transition (Rest)
Handstand walk (25ft. Segments, 1 rep every 5ft.)
1:00 Shuttle Run (every 25ft. 1 rep)
1:00 DB Push Press (50/35lb. Each hand)
5 rounds for max reps
Intermediate:
1:00 work/ :30 Transition (Rest)
Wall Walk 1 rep= 1 rep
1:00 Shuttle Run (every 25ft. 1 rep)
1:00 DB Push Press (35/20b. Each hand)
5 rounds for max reps
Baseline:
1:00 work/ :30 Transition (Rest)
Bearcrawl (25ft. Segments, 1 rep every 5ft.)
1:00 Shuttle Run (every 25ft. 1 rep)
1:00 DB Push Press (20/15lb. Each hand)
5 rounds for max reps
3×8 DB Cuban Press
Superset with
3×15 Banded or Ring Face Pull
*Score load for cuban press, we’d love to focus on building strength in this movement.