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 *
12 CAP
10-9-8-7-6-5-4-3-2-1
Alt DB Snatch (50/35)
20-18-16-14-12-10-8-6-4-2
Step-Ups (24/20)
* 1Sled Push/Pull After each Round (3/2)
15 CAP
RX200/175m Row50 Stationary OH Plate Lunge200/175m Row40 Stationary OH Plate Lunge200/175m Row30 Stationary OH Plate Lunge200/175m Row20 Stationary OH Plate Lunge200/175m Row10 Stationary OH Plate Lunge
Plate = 25/15
RX+250/200m Row50 Stationary OH Plate Lunge250/200m Row40 Stationary OH Plate Lunge250/200m Row30 Stationary OH Plate Lunge250/200m Row20 Stationary OH Plate Lunge250/200m Row10 Stationary OH Plate Lunge
Plate = 45/25
Scaling Idea5 rounds200/175m Row50ft Walking Lunge
Target time each set: 9-11 minutes
300/250m Row50 Stationary OH Plate Lungee300/250m Row40 Stationary OH Plate Lunge300/250m Row30 Stationary OH Plate Lunge300/250m Row20 Stationary OH Plate Lunge300/250m Row10 Stationary OH Plate Lunge
* Men: Hold a 45+10lb plate
5mins to find max height box jump
3 Rounds
Press to Handstand
Max Handstand hold using band on J-Hooks