Tuesday 4.9.2024

*Coach’s Notes: Today’s focus is on Upper Body Pushing and Hip/Core stability work. For those that cannot perform overhead pressing (or want to avoid explosive overhead movement), we can substitute the Push Press for a Landmine Press or Incline Dumbbell Press.

While we use the Floor Press fairly frequently, and sometimes do them in a Glute Bridge hold, today’s variation will be both Single Arm and Single Leg, which is a much tougher challenge for our stability.

Lastly, just to reiterate for those that missed yesterday’s post, here is the skeleton for the next 9 weeks:

Day 1 - Back Squat + Upper Pulling
Day 2 - Push Press + Hinge Accessory
Day 3 - Power Clean + MAP
Day 4 - Front Squat + Upper Gymnastics
Day 5 - Horizontal Pressing + Heavier Hinging
Day 6 - Single Leg + MAP
Day 7 - Snatch
Day 8 - Gymnastics + Conditioning

“FITNESS” & “PERFORMANCE”

A. Four working sets of:
Push Press x 8 reps
Rest 2 minutes

*Set 1 — 6/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 8/10 RPE

If preferred, substitute Dumbbells or Kettlebells for the Barbell.

B. Two or three quality sets of:
Single Arm Floor Press in Single Leg Glute Bridge x 8-10 reps each arm @ 20X1
Rest 30 seconds
Side Plank or Star Plank x 20-30 seconds each side
Rest 60 seconds

C. Every 2 minutes, for 12 minutes (6 sets):
90-ft Heavy Farmers Carry
12/9 Calorie Row

Note times to complete each set. Your goal is hard — but consistent — efforts.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400 Meter Run
Station 2 — 500/400 Meter Row
Station 3 — 1000/800 Meter Bike Erg