Wednesday 8.31.2022
*Reminder: Labor Day 5k is Monday, September 5th! Meet at the corner of Blackstone and Irving at 9am for a warm-up before we head out!
*Coach’s Notes: Today is a big upper-body focus day, which is sorely needed for most of us after the last two days (pun intended).
For those following the “Performance” progressions on the Push Press, use this week to feel out weights that you can move effectively in the on-the-minute format. Don’t feel the need to hit a 3-RM — just try to make these challenging toward the end.
Coaches will spend some time working on the overhead position, but if you are unable to achieve this and/or press overhead comfortably, we can substitute a Bench Press for Part A (for either group).
“FITNESS”
A. Three sets of:
Half Kneeling Single Arm Press x 6-8 reps each arm @30X0
Rest 60 seconds
Single Arm Farmers Carry (aka Suitcase Carry) x 150 feet each side (75 feet each arm)
Rest 60 seconds
B. Two or Three sets of:
Incline Press x 10-12 reps
(sit on the floor and place a med ball under shoulder blades to create an incline; use dumbbells or kettlebells)
Rest 30 seconds
Band Pull Aparts x 15-20 reps
Rest 30 seconds
C. Against an 8-minute clock:
8.10.12.14.16...
Banded Bicep Curls
Alternating Leg V-Ups
*20 Mountain Climbers after each round
“PERFORMANCE”
A. Every minute, on the minute, for 10 minutes:
Push Press x 3 reps
*A good starting weight for today's sets is 100% of your 1-RM STRICT Press; from here, add load as able, with the final sets being an 8/10 effort.
B. Two or Three sets of:
Incline Press x 10-12 reps
(sit on the floor and place a med ball under shoulder blades to create an incline; use dumbbells or kettlebells)
Rest 30 seconds
Band Pull Aparts x 15-20 reps
Rest 30 seconds
C. Against an 8-minute clock:
2.4.6.8.10.12...
Toes to Bar
Push-ups
*20 Double-Unders after each round
“ENDURANCE (AKA SWEAT SESH)”
3 sets of Run, Row, or Ski
500m at moderate pace,
400m at fast pace,
300m at faster pace,
200m at fastest pace,
100m at max effort
*Rest: 100m walk b/t all reps and sets.
*If using the Bike Erg, double the distances!
