1 Wall Walk + :20 Nose to Wall Handstand Hold *Focus on pressing hard through floor, elevating shoulder blades
Barbell Warm-Up
Empty Barbell
5 Strict Press
5 Push Press, Focus on Vertical Dip and Drive
5 Push Jerk, Maintain Vertical Dip and Drive and Push into the Catch
Add loads
5 Push Press
5 Push Jerk *Pause in the catch on first 2 reps, then practice cycling pattern on final 3 reps.
Get to working loads on the barbell
Strength:
Push Press
For Load:
5 @ 65%
5 @ 70%
5+ @ 75%
% is Based on 1RM Push Press
Perform the max rep set to an RPE 9 (1 rep in the tank).
Record Working Weights
Conditioning
For Time
400m Run
30 Strict Press @ 40/30kg
400m Run
30 Push Press @ 50/35kg
400m Run
30 Push Jerk @ 60/40kg
*every time you break on the barbell, perform 200m Run
Time Domain: 12:00-18:00 *this really depends on breaking strategy and how this workout is tackled.
Time Cap: 20:00
Stimulus: Progressive overhead pressing stamina under aerobic fatigue with an execution penalty
RPE: 6-7/10. This will be muscularly challenging while minimising total aerobic fatigue as the need to shakeout arms is necessary and time between sets should be accounted for.
Primary Objective: Minimise barbell breaks and penalty runs
Secondary Objective: Maintain controlled run pacing to protect shoulder output. Use this as a shakeout time while still moving well.
