7.27.2022
Warm-up
[3-7:00]
4:00 @ warm up pace
10 (lightly) weighted Cuban Press
3/3 thoracic Rotations
5 Push Up to Down Dog
Specific Prep
[7-12:00]
Demo both movements and practice reps at our tempo for the day
Weightlifting
[12-36:00]
Every 8:00 complete one set of all 3 movements
Half Kneeling Single Arm DB Arnold Press (@2010; 15/side x 3 sets; rest 30s )
Build if weight and tempo are easy
Single Arm DB Row (@2010; 15/side; 30s)
Build if weight and tempo are easy
Weighted Front Raise + Lateral Raise (20-24 x 3 sets; rest w/ time remaining )
(1 front + 1 lateral = 2 reps)
Specific Prep
[36-42:00]
Box Jumps: Jump hard through a two foot jump and keep knees in line with toes as you land with both feet at the same time on top of the box.
PREP
4 alt step ups
4 box jumps w/ step down
Push press: bar starts resting on torso with elbows slightly in front of bar. Torso dips straight down, heels stay down until hips and legs extend rapidly, and then press bar vertically.
PREP
3 Dip/return to standing w/ 2s pause at dip
3 dip drive working timing of rapid extension of knees and hips
3 Push Press
Metcon
[42-58:00]
The Hand That Feeds (AMRAP - Rounds and Reps)
AMRAP 15:00 @ 80%
21/18 cal row
15 Push Press (75/55)
9 Box Jumps (24/20")
OPEN(RX+): Push Press (95/65) & Box Jumps (30"/24")
CC: Pacer/SUSTAIN
GOAL is 5 rounds
Weight on barbell should be light enough you can do a "True" Push press and not move to push jerks towards the end. Ideally the set of 15 is unbroken or one QUICK break. However, the reps can be a notch slower and more intentionally because of the SUSTAIN stimulus.
The Hand That Feeds (BUILD) (AMRAP - Rounds and Reps)
5 rounds @ 80%
21/18 cal row
15 Push Press (95/65)
9 Box Jumps (24/20")
Cool Down/Stretch
[55-60:00]
Calf stretch 45s/leg
Thread the needle stretch 45s/side
Standing triceps stretch 30s/side
