Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Push Press 5×2 + 5×1
Warm-up as needed before completing the following 10 Rounds of Push Press on the :90. The first five Rounds are at 2 x Push Press, climbing weight as able to set-up an ideal progression towards a single rep record. The final five rounds of :90 intervals will climb weight at 1 x Push Press per lift.
5 Rounds on the 90 seconds of
2-2-2-2-2 x Push Press (climb weight)
5 Rounds on the 90 seconds of
1-1-1-1-1RM x Push Press (climb weight)
Notes: Points of performance across the sets of 2 reps is to build weight tactically and efficiency towards the sets of 1 while using the multiple reps to develop ideal positioning in the dip from the start of the set through the re-racked rep. Build to a heavy one rep record for today once working through the single rep sets. Today’s weight will provide some insight into what to strive for regarding Friday’s 1RM Clean & Jerk.
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“Spirograph”
Complete for time against a 15:00 time cap
21 x Sumo Deadlift High Pull (95/65lbs)
21 x Push-ups
100ft x Walking Lunge
18 x Sumo Deadlift High Pull (95/65lbs)
18 x Push-ups
100ft x Walking Lunge
15 x Sumo Deadlift High Pull (95/65lbs)
15 x Push-ups
100ft x Walking Lunge
12 x Sumo Deadlift High Pull (95/65lbs)
12 x Push-ups
100ft x Walking Lunge
9 x Sumo Deadlift High Pull (95/65lbs)
9 x Push-ups
100ft x Walking Lunge
6 x Sumo Deadlift High Pull (95/65lbs)
6 x Push-ups
100ft x Walking Lunge
Notes: Scaling weight or Push-up movements for 1:1 repetitions. Ring Push-ups, 115/85lbs, and 1 x KB for the Walking Lunges held overhead @ 50ft per arm.
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Skill Development
4-6 Rounds for Skill Work and Position Hold Quality
15ft x Handstand Walk Practice
:30 x Rest
3 x Muscle-up negatives
:30 x Rest
Max Timed Hold x L-sit Hold
:30 x Rest
Max Timed Hold x Ring Support
2:00 x Rest Between Rounds
aaaaand…
Slap that Spikeball with impunity!!!!!
