Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Drills & Yoga Poses
III. 2 Rounds of
5 x Power Cleans
5 x Press
5 x Push Press
10 x Hollow Rocks
IV. Mobility
Impact/Focus: Push Press 5×2 + 5×1
Warm-up as needed before completing the following 10 Rounds of Push Press on the :75. The first five Rounds are at 2 x Push Press, climbing weight as able to set-up an ideal progression towards a single rep record. The final five rounds of :75 intervals will climb weight at 1 x Push Press per lift.
5 Rounds on the 75 seconds of
2-2-2-2-2 x Push Press (climb weight)
5 Rounds on the 75 seconds of
1-1-1-1-1RM x Push Press (climb weight)
Notes:
- Points of performance across the sets of 2 reps is to build weight tactically and efficiency towards the sets of 1 while using the multiple reps to develop ideal positioning in the dip from the start of the set through the re-racked rep.
- Emphasis is overall focused on power and efficiency from the dip and drive part of the lift.
- Build to a heavy one rep record for today once working through the single rep sets.
Post loads to comments.
“Skylights”
Complete for time versus a 15:00 Time Cap
Run 400m
15-12-9-6-3 reps of
Push Press (95/65lbs)
Pull-ups
Box Jumps (24/20”)
Run 400m
Notes:
- Scale Push Press weight as needed.
- Pull-ups for Ring Row today is 1:1 for repetitions.
- Adjust box jump height or substitute box step-ups if scaling this movement; 1:1 for reps here as well.
- Scaled volume for the Running would be 200m per effort.
- Scaling for overall format today would entail rounds of 10-8-6-4-2 reps in place of 15-12-9-6-3.
- Scaling Example: Complete for time versus a 15:00 Time Cap
Run 200m
10-8-6-4-2 reps of
Push Press (75/55lbs)
Ring Rows
Box Jumps (20/16”)
Run 200m
Post scores to comments.
Push Press: 130# PR!
Skylights: 12:33 (row/ring row/step up)
Push Press: 95#
Skylights: 15:26 Rx
Push Press: 145# PR.
Skylights: 14:30 Rx
Push Press: 130#
Skylights: 16:32 RX
“Push Press” : 130 # (135#fail)
“Skylights” : 16:20 (65#/20”)