Thursday 7.6.2023

*Coach’s Notes: Week 2 Day 2 is building off of last week’s tempo’ed Push Presses. Keep the same points of performance here, and be strict on your tempo.

We will follow that up with some shoulder/glute accessory work, followed by some conditioning circuits.

Just as with last week, if lower-rep, heavy overhead work is not a good option for you, substitute the Barbell Push Press with Dumbbell or Kettlebell Push Presses, keeping the same tempo, but working for 6-10 reps on each set.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Push Press x 4 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Try to increase loading from 6.27.2023

B. Two quality sets of:
Single Arm Floor Press in Single Leg Glute Bridge x 12-15 reps each arm @ 20X0
Rest 30 seconds
Star Plank x 20-30 seconds each side
Rest 30 seconds
Band Pull Aparts x 15-20 reps
Rest 60 seconds

C. Conditioning
Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Row
4-6 Strict Handstand Push-ups or 8-12 Push-ups

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Echo Bike
8 Dual Kettlebell Deadlifts

*For the HSPUS or Push-ups, choose a rep count that you can complete unbroken for pretty much the entire interval. For those that are very strong here, do these as either wall-facing HSPUs, or add a deficit. If you are strong on the push-ups, but don’t want to go upside-down, scale up to Ring Push-ups.

If repetitive Deadlifts are problematic for you, substitute a Russian Kettlebell Swing in the second part.

“ENDURANCE (AKA SWEAT SESH)”

35-45 minutes @easy to moderate pace:
1000 Meter Bike Erg
20-ft Forward Bear Crawl
20-ft Backward Bear Crawl
60 Jump Rope Singles
300 Meter Row or Run
40-ft Walking Lunge
20 Second Side Plank each side