22.10.05

HUMP DAY HELP

INTENDED STIMULUS

7-10 rounds.

High degree of movement redundancy via pushing with the shoulders and legs the entire workout.

The push press reps should be unbroken for the majority of the workout.

Finish the burpees in 1:00 or less.

Expect the extra height for the jump to significantly slow down the burpees and steal from the ability to push the DBs overhead.

RX

AMRAP 12:
10 DB push presses (50/35 lb)
12 burpees-over – DB

LEVEL 2

AMRAP 12:
10 DB push presses (40/25 lb)
12 burpees-over – DB

LEVEL 1

AMRAP 12:
10 DB push presses (25/15 lb)
10 burpees

SKILL WORK

Pre-workout:
EMOM 7:
2 thrusters

STRETCHING

3 sets:
:20 doorway pec stretch/side
20 banded pull-aparts

WHITE BOARD BRIEF

Target rounds | 7-10

The push press and burpee have similar movement patterns. Both the shoulders and leg are utilized, so expect one of these to fatigue causing you to slow down today.

Use a push press weight you’re confident with. You should be able to go unbroken for a majority of the workout and the 10 reps should never take more than 2 sets.

Try to finish the burpees in under 1:00 each round. This will require you to work at a quick pace but not a sprint-type effort.

Find a pace during the first round that you can sustain for the first 7:00-8:00 and then try to pick it up towards the end.