Monday January 9th
23.01.09
INTENDED STIMULUS
Build to a 1-rep max push press.
Lift once every 2:30
All sets 70% or higher.
RX
For load:
Push press
5-5-3-3-3-1-1-1-1-1
SKILL WORK
Post-workout:
3 x AMRAP 1:30:
50 double-unders
Max-rep burpees-to-target
– Rest 1:00 between sets.
STRETCHING
1:00 banded shoulder stretch/side
WHITE BOARD BRIEF
Target | Build to a 1-rep max push press
Kicking off the week are 10 sets of push presses that give athletes an opportunity to find a new 1-rep max.
As athletes build, they should aim for a heavy set each of 5 and 3 reps, but shouldn’t try to max out on those sets.
To be successful at a heavy push press, athletes need a vertical torso in the dip AND a fast drive. These will be the focus of the warm-up.
Lift once every 2:30.
The warm-up will also be skill work that feels like a mini-workout. The goal is to sprint through a set of double-unders in under 1:00 and sprint through burpees in the remaining time.
The timeline for this class is tight, so it’s important to move through each part of the class quickly. Athletes should expect to feel like the entire class is one big workout!
