NOTES ABOUT TODAY’S TRAINING

– Strength: Today we are building to a 1RM in the Push Press. Have a plan that accounts for a 5 lbs PR if you’re feeling good. This should take 10 sets starting out with a few sets of 3 then a few sets 2 then a lot of sets of 1.
– Conditioning: Our conditioning piece is a challenging one for the core and shoulders – go light with your DB choices as there are 80 total reps of each movement coupled with rowing.

STRENGTH

Push Press: Build to a 1RM in 10 sets. Rest 2:00
– Goal: Have a plan to hit a 5# PR. Last tested on 11/15
– Beginner: 5 x 5 adding weight if form permits. Rest 90s – 2:00.

CONDITIONING

4 Rounds of:
20 Renegade Rows (50, 35) (total reps)
20 DB Hang Power Snatches (50, 35) (10 each arm)
20 Calorie Row
Rest 2:00
– Goal: maintain a consistent pace – splits should stay within 20-30 seconds of each other for all 4 rounds.

Rx+: (Calories Ski Erg or Bike)
L3: (40, 30)
L2: (35, 25)
L1: (30, 20)
20:00 Time Cap

EXTRA CREDIT

Upper-back Triset: 3 x 10 each. Rest 60s.
– pass thru + face pull-apart + pull-apart

COOLDOWN (AFTER CLASS)

Biphasic Lat Stretch x 60s each side.

AT HOME WOD

Strength:
A1) Single Arm DB Push Press: 4 x 6-8 each. Rest 30s.
– Any object will work
A2) 1-Arm DB Rows: 4 x 6-8 each. Rest 30s.

Conditioning:
4 Rounds of:
50 Mountain Climbers (left/right = 2 reps)
25 Push-ups
400 Meter Run
Rest 2:00
– Goal: Consistent pace around 80%. Splits should be within 20s of each other for all rounds.