Tuesday 2.28.2023

*Coach’s Notes: Filly Press

Coined by Marcus Filly (of “Functional Bodybuilding” fame), the Filly Press is a combination of a Single Arm Arnold Press on one side, and a Front-Rack Kettlebell Hold on the other. The purpose here is to challenge your shoulders and torso to maintain good positions under load, and also to force you to truly only use one side to complete your press (since the other is busy bracing against the weight of the KB).

If you are doing “Performance,” but want to give these a try, perform 1-2 sets as accessory work at the end of your session.

“FITNESS” & “PERFORMANCE”

A. Upper Strength Work
Five sets of:
Push Press x 4 reps
Rest 2 minutes between sets

Build in load to today's 4-RM Push Press

-OR-

Three sets of:
Half Kneeling Filly Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Ring Rows x 10-12 reps @ 21X0
Rest 30 seconds
Reaching Plank March x 30-40 seconds
Rest as needed

B. Rear Delt Burner Sets
Two sets of:
Bent Over Dumbbell Reverse Fly x 15-20 reps @ 20X0
Rest 30 seconds
Banded Face Pulls x as many quality reps as possible in 30 seconds
Rest 60 seconds

C. Conditioning Intervals
Four sets for max reps/cals:
30 Seconds of Double-Unders (or Lateral Hops)
30 Seconds of Burpees
60 Seconds of Bike, Ski, or Row
Rest 60 seconds

Compare to 4.14.2022

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds