High volume pressing strength day! The challenge today is to not assume you need more. While breathing hard and heavy has a regular place in how we train, understand that without days we solely focus on getting stronger, your conditioning will plateau. If you struggle to hit RX’d loads or RX’d gymnastics movements, this is the training you NEED. Get strong, focus on good form and heavy loads today!
*Seal breaker*
Every in class select a rower or a bike.
:20 of work/ :20 easy x 10 intervals.
*The goal is to go as hard as you’d like, but understanding there is a lot of class and work left to do. This is called a seal breaker so we can break a sweat and get a touch out of breath without ever really feeling like we are suffering.
________
5 Scap Push Up
5 Supinate scap pull up
10 Lateral Bridge raise (each side)
5 light Single arm KB Strict press each side
2 rounds
______
Practice barbell strict press, decide class break up, working partners and work toward opening set loads.
*This lift can be taken from the floor if needed.
5-4-3-2-1-2-3-4-5
Every 2:00 x 9 sets execute the prescribe reps.
*goal is to account for the load of each set and add the sum of all 9 sets for your score today!*
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Dumbbell bent row (double)
3x 10
Superset with
Medball Russian twist
3×50
Rest as needed after each superset.
