Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 KBS
10 SDLHP
10 SA KB push press
Mobility
Banded shoulder mobility
Strength
Strict Press – find a heavy double
Really try to focus on good positioning today. Most important mistake people make with the strict press is the ‘floating’ ribcage we see everyone get when the weight gets heavy.
WOD
“Backwards not Forwards”
:30 AB sprint
:30 power cleans
:30 box jumps
Rest 1:30, x4
Power clean weight decreases each round
(155/105#)(135/95#)(115/75#)(95/65#)
So this one will hurt, and if it doesn’t, you didn’t do it right. Make sure you have a plan for the weight on the power cleans, even the heaviest weight shouldn’t be ‘heavy’. Score each round for reps, you should add more as they go, technically.
Accessory Work
Pull-up program – Week 1 Day 1
5 max effort sets of pulls; pull-ups, piked ring rows, ring rows (all strict)
Rest :90 between each set.
