Wednesday 9.28.2022

*Coach’s Notes: Push Press “Wave Load”

As we approach the end of this current training cycle, the loading on our major strength movements (Back Squat, Push Press, and Deadlift) should be getting TOUGH. To facilitate this, we are increasing the rest intervals between sets, allowing our bodies (and brains) to recover more between efforts.

Along with this, we are introducing a “wave load” format for this week. This means that we will build over the course of three sets of decreasing reps, then go back and repeat the same rep scheme, but at heavier loads for each corresponding set (an example is listed in the programming for “Performance”). For something like this, the first time through should be a 7-8/10 effort; the second time through should be closer to 9/10!

“FITNESS”

A. Three sets of:
Half Kneeling Landmine Press x 6-8 each arm @ 30X0
Rest 45 seconds
Bent Over Reverse Flies x 12-15 reps @ 2010
Rest 45 seconds
Zottman Curls x 8-10 reps @ 3030
Rest 45 seconds
Alternating Single-Leg V-Ups x 30-40 reps
Rest 45 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:
30 Jumping Lunges
15 Dumbbell Bench Press
100 Meter Farmers Carry

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Push Press
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 135 x 6, 155 x 4, 175 x 2, 145 x 6, 165 x 4, 185 x 2)

B. Against a 15-minute clock:
1200 Meter Run
followed by as many rounds and reps as possible of...
36 Double-Unders
12 Single Arm Overhead Reverse Lunges (50/35 lb -- alternate legs, and switch arms after 6 reps)
9 Toes to Bar

“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)