December 1, 2020

Posted By: Christi

Heavy Day!

Push Press

We are working on heavy push presses for our heavy day this week with a varying rep scheme! The sets of two should be heavy and challenging. You can stay at the same weight for the sets of 2 or work up in weight. Reps 8-6-4 should have you working up in weight with each set. We want to avoid touch and go off the shoulder today to practice good mechanics and keep the weight heavy. The goal is to use heavy weight versus working on barbell cycling. This can be a fun and different way to change up a rep scheme. We’ll be taking 1 set every 2-3 minutes.

Skill Work
Every 2 mins for 10 mins do:
3-5 Strict Pull-ups
3-5 Toes-to-bars
3-5 Bar Muscle-ups

Working on building our capacity and strength with some gymnastics work today! Athletes will do one complex every 2min. Ideally, these are unbroken though you can break them up if needed. The first movement should have you working on a strict pull variation and then to dynamic movement like kipping toes to bar, or kipping knee raise, you will then transition into a dynamic pulling movement like a bar muscle-up, jumping bar muscle up, chest to bar pull up or even a kipping pull-up. If the rep scheme feels easy, add a rep to each movement every round.

Post Work
3 rounds for quality of:
10 Y’s
10 T’s
10 W’s
Use Crossover Symmetry, mini bands or small plates.