– Strength: Dynamic Effort work with the Push Press. There is a ”range” of loading to ensure proper bar speed, but athletes should go with the load that suits their needs best so all sets of Push Press should be fast/efficient, but reset on each rep, no touch n go. Gymnastics static holds should only take around 5-7 minutes to complete.
– Metcon: Today’s workout has built-in recovery, the bike. This is by design to ensure your athletes are recovering from the more demanding movements. They should try to maintain around 75-80% effort today for all sets. The S20H is intended to be slightly heavier today and these do not need to be completed UB, likely broken down into 3
5 Push Press
5 Barbell Curls
5 Bent-over rows
5 Yoga Push-ups
Rest 40-60s, add light weight.
Review Speed Push Press
1) Speed Push Press: 6 x 3 @70-75%, every 60s.
– use 1RM from 4/24
– Reset on each rep
Odd: 15-20s L-Sit Hold
Even: 20-30s Handstand Hold
12 S20H (155, 105)
21/18 Calorie Bike
50 Double Unders
L2: (115, 75) (60s Double Under Attempts)
L1: (95, 65) (30 Single Unders)
30/25 Cal Row, 400 Meter Run, or 21/18 Cal Ski Erg
TRICEPS + BICEPS + CORE
1a) Double Band Bent-over Pushdown: 3 x 12-15. No rest.
1b) Barbell Curls w. shoulder raise: 3 x 10-12. No rest.
1c) Single Leg Pallof Press: 3 x 8 ea. Rest 60s.