Thursday May 5, 2022

“Plan short goals so performance will peak at major, rather than minor events. You need to decide what is a minor and major event.” -Anonymous

Warm Up: 
4 sets:
:30 row, bike, or ski (sub single-under speed steps for machines)
:10 rest
:30 lunge variations
:10 rest
:30 muscle clean and press
:10 rest

Specific Warm-Up:
4-5 warm-up sets:
5 push presses

5 sets for load:
5 push presses

Same as Rx

Same as Rx

Movement scaling options: 
Push press: Load, strict presses, DB options

Alternate Workout: 
8 rounds for total reps:
:20 max DB push presses (50/35 lb)
:40 rest

Post-workout Skill Work:
5 sets for reps:
:50 bar-facing burpees
:10 rest