Tuesday 7.25.2023

*Coach’s Notes: As with yesterday’s Back Squats, we have taken away the tempo prescription on the Push Press sets, but have upped the reps. Use this first week without pauses to feel out weights, and build you are able over the three sets.

As noted on Part B, choose a bodyweight pressing option that will challenge you, but allow you to complete good reps. For most of us, the dip option will be better, while the Handstand Push-up will be suitable for those that are more advanced (a decent standard of entry here would be if you are able to Strict Press 65% of your bodyweight or more).

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Push Press x 10 reps
Rest 2 minutes

See if you can use the same loading you did on 6.27.2023, but with no tempo restriction here. If preferred, substitute Dumbbells or Kettlebells for the Barbell, and shoot for 10-15 reps each set.

B. Three sets of:
Strict Handstand Push-ups x 4-6 reps @ RPE 8/10* or Strict Dips x 6-10 reps @ RPE 8/10
Rest 30 seconds
Dumbbell or Kettlebell Hamstring March x 12-16 steps @ 20X1
Rest 60-90 seconds

*Choose the upper body gymnastics variation that you would like to work on for today, and adjust so that the prescribed rep range is challenging for you. On the Handstand Push-ups, this may mean adding a deficit, or wearing a weight vest; On the Dips, this may mean adding weight, or, on the other hand, using feet on the floor or a band for assistance. The goal is to get in three solid sets of work on your movement of choice.

C. In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Echo Bike
120-ft Farmers Carry
12 V-Ups

“ENDURANCE (AKA SWEAT SESH)”

Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)