Specific Barbell Prep
8-10 Empty Barbell Push Press
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3 Sets: Adding Loads
3 Push Press + 4-5 Med Ball Push Press to working target height
Building to opening working load
Athletes should arrive at Set 1 warm through the shoulders and overhead position, confident in their dip and drive mechanics, grip, and med ball target height.
Strength
6:00 + 1:00 10:30 + 1:00 13.00
Every 2:30 x 4 Sets
Set 1: 6 Push Press + 6-8 Med Ball Push Press
Set 2: 5 Push Press + 6-8 Med Ball Push Press
Set 3: 4 Push Press + 6-8 Med Ball Push Press
Set 4: 3 Push Press + 6-8 Med Ball Push Press
Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).
Med Ball Push Press: 12/11ft Target Choose Loads that allow you to hit the target.
Conditioning
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
15 Dual Dumbbell Deadlifts
10 Dual Dumbbell Hang Cleans
5 Dual Dumbbell Push Press
Dumbbells: 22.5/15kg
Goal: 2:30-3:00 on / 1:00-1:30 off
Stimulus: Muscular Endurance / Upper Body Push and Hinge Volume
RPE: 7/10
Primary Objective: Maintain consistent set times across all 4 sets. This is a volume day, load is secondary to keeping the work window tight and the mechanics clean on every rep.
Secondary Objective: Protect the wall walk quality late in the workout. Sets 3 and 4 will feel heavier in the shoulders after bench and deadlifts accumulate.
