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Push Press

"Whatever You Like"

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Workout

03/01/2022

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station. Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about. It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world. Are we focused on what might go wrong? Or are we focused on what will make it go right?

Push Press

Build to Heavy Set of 10
Then...
1x10 @ 90% of Heavy 10
1x10 @ 80% of Heavy 10

- This heavy 10 is based on feel for the day.
- Barbell taken from a rack.
- Rest as needed between attempts and drop sets.
- Enter your heavy set of 10 and drop set weights.

Prep
- Hit at least 3 warmup sets of 5-6 reps before making first attempt at heavy 10.

"Whatever You Like" (Time)

For Time [35 Minute Cap]:
50 Shoulder to Overhead
3,000 Meter Row
100 Burpee Box Jumps (24"/20")

MRx: 95/55, Rx: 115/75, Rx+: 135/95
MRx: Step Overs
*Partition However You'd Like

- Conditioning Category: Grindy Threshold
- Notes: Reps can be completed in any order.
- S2OH: Performed at less than 70% of 1RM Push Jerk.
- Row: Athletes should be able to row at a 2:30 pace or faster.
- BBJ: Box facing. Stand fully on box.
- Score: Total time. If capped, your time is 35:00. Enter where you finished in your notes.

STRADEGY
Simplest way to break things up...

10 Rounds:
5 Shoulder To Overhead
10 Burpee Box Jumps
300m Row

Other Tips...
- Try to avoid rounds of S2OH and BBJ as they interfere with one another.
- Aim to always stay moving. Better to move to another station than break and rest.
- You will always be able to make forward progress on the row even if it is slow. Use this station if needed to recover.

PREP
5 Shoulder To Overhead
100m Row
5 Burpee Box Jumps

Modifications
SHOULDER TO OVERHEAD
- Reduce Reps
- Reduce Loading
- Sub Dumbbells

3,000 METER ROW
- Reduce Distance
- 2,400m Ski
- 6,000m Bike
- 2,400m Run
- 1,800m Air Run

BURPEE BOX JUMPS
- Reduce Reps
- Reduce Box Height
- Burpee To Target

Whiteboard:

Tuesday, March 01, 2022

Male Clients