Strength today is to be built each round. As listed below and as many other days in this specific block of training, we are focused on quality of movement over quantity of load. The curse of most CF athletes is to chase immediate load or speed and ignore technique. It puts an early ceiling on where your journey can go. Move better, then get heavier. Today’s conditioning should be scaled to take around 3:00-3:30 per round. It will build local muscle endurance and hypertrophy on the shoulders and triceps.
10 banded pass through
10 banded strict press (stand on band)
2 rounds
_______
10 jumping jack
10 plank shoulder tap
10 lateral bar jump over
10 standing upright row (barbell, no legs)
10 push press (empty barbell0
3 rounds
Every 3:00 x 5 sets
Execute 5 push jerks
*Goal today is to focus on the quality of your reps. Focus on extending the hip all the way each rep by squeezing your butt as you jump the bar overhead. The second focus should be on the overhead position and receiving the bar overhead with the legs and hips flexed as if at the top of an overhead squat. Guide load selection based on quality of movement today.
RXConditioning
5 Wall walk
15 Burpee box jump over (30’/24’)
30 Shoulder to overhead (75/55lb.)
2:00 Rest
5 rounds
Intermediate
3 Wall walk
15 Burpee box jump over (24/20’’)
30 Shoulder to overhead (55/35lb.)
2:00 Rest
5 rounds
Baseline
2 Wall walk
10 Burpee box jump over (plate stacked on floor’)
20 Shoulder to overhead (25/15lb.)
2:00 Rest
5 rounds
2x max effort chin over bar hold (scale so that chin can be held over bar for :15 minimum)
