Friday 20200605

It’s Friday!! Let’s get to some barbell cycling! In today’s Strength, we are getting after some moderate Push Presses. As we go through the teaching today, our priority should be on making sure you are moving the bar in the safest and most efficient way. Load / speed should not dictate the movement mechanics…slow is smooth, smooth is fast.

The workout today is a classic descending rep scheme of moderate load weightlifting, with a relatively high overall volume. It is important to make sure you do a lot of empty barbell practice throughout the warm up. We need to ensure that the volume we prescribe today is appropriate for each of you. For those new or returning to the gym after not having a barbell in your hands for awhile, this means we may start the workout at a smaller number, such as 18. This workout should feel like you can constantly move, with little rest between sets. The load on the bar should be a weight you don’t even have to think about… automatic!

Warm-up

Warm-up (No Measure)

400m Run

into…

AMRAP x 4 MINUTES

6 Alt. Box Step Ups

5 Clean Deadlifts

4 Hang Muscle Cleans

3 Shoulder Press

Strength

Push Press (5×5)

5×5

Push Press*

*Keep loading moderate

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-12-9-6-3

Hang Power Clean (115/75)|(75/55)

Push Press

Up-Down Box Jump Overs (24/20)

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Banded Lat Distraction (L)

1:00 Banded Lat Distraction (R)

1:00 Foam Roll Lat (L)

1:00 Foam Roll Lat (R)

(No Measure)

Posted in WOD

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