Remember, a slightly modified schedule this week because of the holidays.
Wednesday – full schedule
Thursday – 7/8/9am only
Friday – no 5/6am or 5:15
Warm-up
Spend 2 minutes in Z1
Then 2 rounds
10 strict press/push press
10 front squats
10 under the fence push-ups
Mobility
Shoulder and front rack mobility
CF Strength
Push press – 10.8.6.4.2
Start at 65% and build to 90%
The push press is won or lost in the dip and the drive. When we dip, the torso should remain vertical and the bar should remain in the rack position until the hips and legs have reached full extension. The downward portion of the dip should be no more than 2 or 3 inches and should always be the same even as the bar gets heavier. When we lose confidence in our ability to go overhead, we increase the depth of our dip which usually does a couple of things. It loses that really valuable stretch reflect which we depend on for true explosiveness and the torso often comes forward which either pushes the bar out in front of forces the bar off the rack and therefore we lose the energy from the legs. Today we are going to focus on both of those things; a vertical torso throughout the entire dip and drive and controlling the depth of the dip throughout the entire lifting session.
CF WOD
“Carry-on”
50 DB burpee deadlifts (50/35#)(40/25#)
35 ring dips
50 DB squats
35 hollow rocks
*DB deadlifts are done with a full burpee between the DB’s
**DB squats are done with DB’s in the front rack position
Intended stimulus – the saying “slow and steady wins the race” comes to mind when pacing out this one. The only difference is you aren’t looking to go slow necessarily. However, you are looking to find a pace that is going to keep you moving forward.
Even though this one is only 1 round, you are going to have to break up all of these movements. So try to make a plan of attack. I find when I tell myself before a workout to get a certain amount of reps done before I take a break, my breaks take up less time and happen way less often. If I just shoot from the hip, I rationalize breaks way better and they happen more often and are untimed. When you are taking a break, which you should be doing, watch the clock and use it to get you back to work.
PortSwole
See email.
