Warm-up
2 rounds
300m row
10 press/push press
10 sit-ups
Mobility
Banded shoulder mobility
Strength
A1. Seated strict press – 6×4; AHAP
A2. Tempo pull-ups – 6×3, (3131)
Your push/pull for the week. Seated strict press is with a barbell, sitting on a bench, feet flat on the group, core engaged, shoulders over hips, the WHOLE time, head through and weight stacked at the top. Grunt work. Get the volume in there.
TEMPO pull-ups. Meaning there is a TEMPO. Meaning if you decide to add weight and ignore the TEMPO, you’re ignoring the overall goal. Today isn’t about weight, it’s about controlled movement under tension. 3 seconds up, 1 second with the chin over the bar, 3 seconds down, 1 second in an active hang. If you cannot complete this Rx, then incorporate a lower bar, grab a partner and knock it out together, or TEMPO ring rows would be very, very hard.
WOD
“Can You Relate?”
15 min AMRAP
250m row
10 push press (135/95#)(115/75#)
20 weighted sit-ups (25/15#)(15/10#)
The main focus of this WOD will be the push press. Since they are not programmed as S2OH, jerks will not be allowed. That means the bar is a medium weight barbell. Should be a challenging 10, but breaking them up in the early rounds might be a good approach. The rest of the WOD is a just keep swimming kind of WOD. Warm-up the PP well, adding weight as you increase your set sizes. Feel the weight before picking it up in the workout.
Accessory Work
Banded tricep push-downs – accumulate 100
Banded ab pull-downs – accumulate 100
