Wednesday 8.3.2022

*Coach’s Notes: Today’s session will start with some general shoulder activation and mobility work followed by either a continuation of our Strict Press cycle, or a “PUMP” session for the upper body.

The conditioning work today is an EMOM format, with the goal of going HEAVY on the Single Arm Dumbbell Hang Clean & Jerk. Despite the name, the Dumbbell can also be Push Pressed for those that don’t quite have the mechanics to pull off the Jerk. However, if you can, try to push the weight here (70/50 lbs, perhaps), even if you have to go to the lower end of the rep range. Use this same Dumbbell in a Goblet position for the step-ups, which should be done to low(er) box, or something that doesn’t force you to pitch your torso forward significantly as you ascend.

For the Row Sprints, the goal is no more than 30 seconds of work, but closer to 15-20 seconds would be even better!

“FITNESS” & “PERFORMANCE”

A. Shoulder Prep
2 sets for quality of:
3-4 Wall Climbs (slow and controlled, keeping a tight hollow body position throughout)
12 Tall Kneeling Kettlebell Halos (6 each side)
120ft Single Arm Overhead Carry (60-ft each arm)
15-20 Supinated Band Pull Aparts

B. Option 1: Absolute Strength
Strict Press
*Set 1 – 3 reps @ 85-90% of your 5-RM Strict Press
*Set 2 – 3 reps @ 95-100%
*Set 3 – 2 reps @ 100-110%
*Set 4 – 6 reps @ 85+%
*Set 5 – 6 reps @ 85+%
*Set 6 – 6 reps @ 85+%
Rest as needed

The goal is to perform sets 4-6 at approximately 5% more than you used for last week’s sets of 8 reps. If you don’t know your 5-RM, base these sets off of perceived effort.

Option 2: PUMP Session
Three or Four sets of:
Alternating Top Down Dumbbell Bench Press x 12-16 each arm @20X0
Rest 30 seconds
Ring Rows x 8-10 reps @ 2020
Rest 30 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2010
Rest 30 seconds
Banded Bicep Curls x 15-20 reps
Rest 30 seconds

C. Strength/Battery
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 — Single Arm Dumbbell Hang Clean & Jerk x 4-6 reps each arm (use the heaviest weight you can handle for this rep range)
Minute 2 — Goblet Box Step-Ups x 8-12 reps (use the same DB as you did in Minute 1, on a 16-20" box)
Minute 3 — Row Sprint x 8/6 Calories (should be 30 seconds or less at very high effort)
Minute 4 — Side Plank Hold x 20 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Bike, Row, or Run:
30 Seconds @easy
30 Seconds @moderate
30 Seconds @tough (but could sustain for 1 full minute at least)
30 Second rest walk
x 6-8 rounds (12-16 minutes)

Rest 4 minutes, then repeat for 6-8 more rounds