Tuesday 7.19.2022

*Coach’s Note: Today’s focus is on Upper Pressing in two directions (horizontal and vertical), along with scap, core, and some single leg hinging work. For the Bench Press, we recently finished up a cycle that incorporated a pause on the chest for each rep; the goal from here will be to build back up to heavier loads than we used at that time, since we are taking the pauses out of the equation.

For the Hand Supported Single Leg Romanian Deadlifts, check out this instagram post for some explanation as to why we might want to use this (hint: more stability = more weight lifted).

We’ll finish out the day with an ascending rep ladder for Push/Pull and Core endurance. Try to keep all of your reps here PERFECT, especially on the Push-ups.

“FITNESS” & “PERFORMANCE”

A. Strength: Horizontal Press + Scap + Core
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 4-6 reps @ 20X1
Rest 10-15 seconds
Band Pull Aparts x 12-15 reps
Rest 10-15 seconds
Hollow Hold x 30-40 seconds

B. Press/Hinge Accessory
Two or Three sets (10-12 minutes) of:
Seated Single Arm Dumbbell Press x 6-8 reps each arm @ 30X0
Rest 45 seconds
Hand Supported Single Leg Romanian Deadlift x 8-10 each leg @ 2010 (use a Box or PVC Pipe for support)
Rest 45 seconds

C. Conditioning: Push/Pull/Core Endurance
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
5 Russian Kettlebell Swings
5 Abmat Sit-Ups
10 Push-ups
10 Russian Kettlebell Swings
10 Abmat Sit-Ups
...and so on, adding 5 reps each round

*Focus here is on sustainable pacing and solid movement

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters (or Rest 45-60 seconds)
600 Meter Run or Row @85%
Walk 100 Meters (or Rest 45-60 seconds)
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds