Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10e SA DB strict press/push press
15 sit-ups
Mobility
Shoulder mobility
Strength
Push press – 3.2.1 wave format.
Build to a heavy single in 3 waves total.
The wave format takes a long time and is a considerable amount of volume. Make sure you plan out your attack before beginning and aim to hit a really high single.
As a gym, we have been really focusing on the dip and drive. So we are going to build off of that today. Which means you need to prioritize both things. Do not forget about all we have been working on in an effort to hit todays performance cue. Build.
WOD
“Slow to Start”
10-9-8-7-6-5-4-3-2-1
DB hang cleans
Weighted sit-ups
The DB hang cleans are done with 2 DB’s (50/35#) while the weighted sit-ups are done with a HEAVY plate (45/25#). The sit-ups are a lot heavier than normal in an effort to slow people down and make them harder. Really stress that point when explaining the workout.
Accessory Work
SA banded tricep push-downs – accumulate 100
Hollow hold, banded pull-throughs – accumulate 100
