Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10t KB strict press left/right
10t SA kb swings left/right
10t half Turkish get-ups
Mobility
Banded shoulder mobility
Strength
A1. Seated strict press – 5×4
A2. Weighted chin-ups – 5×5
The barbell seated strict press is done with you sitting on a bench, feet flat on the ground. Please make sure you understand the best way to take the bar from the rack and constantly be aware of not leaning back as you begin your press. The same rules of going overhead apply, even though you are sitting down.
1. Bar path must be straight. (a straight line is a strong line)
2. Shoulders must remain stacked over the hips while pressing.
WOD
“Pardon”
800m run
45 push-ups
45 hollow rocks
400m run
35 push-ups
35 hollow rocks
200m run
25 push-ups
25 hollow rocks
Everything decreases here but the push-ups will definitely be what controls our pace and our rep scheme. So come in from each run and get right into them, but have a good idea of how many that means you should do. Don’t get too close to failure otherwise, you will be doing singles in no time.
