General Warm Up (6-12)
30 Jumping jack
20 Mountain climber
30 Squirm crunch
20 Plank shoulder tap
3 rounds
Specific Warm Up (12-25)
3 Strict press
3 Dip and hold (checking vertical torso)
3 Dip drive and press (push press)
3 Dip with pause + push jerk
3 Push jerk
__________
1 set with empty bar
1 strict press
2 Push Press
3 Push jerk
4 sets of 1S. Press /1 Push Press /1Push Jerk to feel out weight and conserve energy as you build to the first working set.
(27-44)
1x Strict press
2x Push Press
3x Push Jerk
Every 2:00 x 7 sets
*Goal today is to really have a great warm up and intentional execution of strict press as to start around 85-90% of your 1rm strict press and perhaps build as you go. The strict press will be the limiter of the complex and it is all about efficiency of the utilization of the legs and hips to help your lockout after that.
*Score is the sum of all 7 sets
Intermediate: Same
Baseline: Same
(47-54)
:30 max effort banded push up
:30 max effort alternating V-up
1:00 Rest
X 3 sets
*Score is total reps
(55-60)
1:00 max reps banded bent row (shoulder balance/posture correction)
:30 overhead tricep stretch each arm
:30 cross body banded shoulder stretch each arm
(0-5)
Today we go heavy. Very different stimulus than yesterday’s high school and metabolic demand. Our goal is to build strength in our shoulder to overhead complex. In order to build strength, we must do “working sets”. This doesn’t mean that “building to a heavy” is an adequate approach–we must start heavy and stay heavy. You will have room to increase load, for sure. However, start with a load that makes you focus all your effort on that strict press just to ensure you will make it and you will enhance your capacity long term. Our finisher includes upper body accessory with banded push up and a midline masher in alternating V-up.