1. Movement Prep/Activation and Increasing Heart Rate20 PVC Pass Throughs10 PVC Around the Worlds (Left and Right)20 Walking Lunges + Torso Twist-into-3 sets (Empty Bar or PVC)20 Second Bike Erg (moderate pace)5 Split Stance Press5 Back Squats10 Alternating V-Ups2. Strength PrepThis week, athletes will be working up in weight to a heavy 2 Push Press + 1 Split Jerk in 5 working sets. This is to build strength and stability in the overhead position. Constantly remind athletes to always recover with their front foot (Split Jerk) and take a second to regrip/tighten the core after the Push Press to go into the Jerk. Bars can be taken from the rig, but athletes should step back far enough so that the bar won’t be dropped into the rig if the lift is missed. Due to mobility restrictions or not being comfortable, athletes should Push Press + Push Jerk.3. Workout Prep1 set:100m Row10ft Overhead Walking Plate Lunge
2 Push Press + 1 Split Jerk x 5 Working Sets* 10-15 minutes *
Kingfish
Freedom (RX'd)For Time:250/200m Row150ft Overhead Walking Plate Lunge 45/25250/200m Row125ft Overhead Walking Plate Lunge 45/25250/200m Row100ft Overhead Walking Plate Lunge 45/25250/200m Row75ft Overhead Walking Plate Lunge 45/25250/200m Row50ft Overhead Walking Plate Lunge 45/25(KG conv: 20/15)
IndependenceFor Time:200/175m Row150ft Overhead Walking Plate Lunge 25/15200/175m Row125ft Overhead Walking Plate Lunge 25/15200/175m Row100ft Overhead Walking Plate Lunge 25/15200/175m Row75ft Overhead Walking Plate Lunge 25/15200/175m Row50ft Overhead Walking Plate Lunge 25/15(KG conv: 15/10)
Liberty5 rounds200/175m Row50ft Walking Lunge