150614 Sunday – “Garwoods”
Mobility: Shoulder Mobility
Skill Practice Warm Up: None.
Strength: Push Press – Session 1 (70% or less)
5 x 3 (5 sets of 3 reps, “across,” same weight for each set)
One thing that many people miss on push presses is focusing on the wrist and shoulder mobility. Spending time working on this for the next 6 – 7 weeks in addition to the push press itself can really help drive big gains due to improvements in the rack position. Remember that the ‘focus’ isn’t just about getting stronger on a lift, it is primarily about getting “better” at a lift.. in all regards: stronger, better positioning, better form, more explosive, etc.
Super Set: 5 x 4 DB Split Squat (5 sets of 4 reps, “across,” same weight for each set)
The emphasis here should be to use the front leg as much as possible. The back leg is more for stabilization. Alternatively to holding the weights at the sides, you can also hold them at the shoulder. Those new to this should start week 1 and 2 with just weighted lunges. Remember there should be a 3 second pause at the bottom of each lunge just like a box squat! Make sure to keep tension in the front leg once your knee touches the ground. If you have more experience (and a lot of good control) do the deficit lunge variation. Only advanced people who have gone through this cycle before should work on the Bulgarian style with the back foot elevated. Not only is this variation much more difficult, it can also take a lot longer to set up (which can eat up too much time in classes).
Metabolic Conditioning: “Garwoods” – 2 Rounds for Time
10 ‘Heavy’ Shoulder Presses (Performance: 135lbs, Athletic*: 75lbs, Health: 55lbs)
20 Sit Ups
30 Second Rest
Scaling Guide: 5 – 9 Minutes
Coaching Tips: Switch often so that your overall pace as a team is quick. Don’t worry about splitting up the work evenly if one person is quicker than the other.
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Optional ‘Cash Out’: 30s of toes to bar, 1:30 of wall ball in sets of no more than 5 at a time. 2 rounds