May 12, 2022

Thursday, May 12:

Plyometric Work:

Every 1 min for 6 mins: Overspeed Banded Vertical Jumps

3 Overspeed Banded Vertical Jumps

Every 1 min for 6 mins.

We want to work on pulling the band and using the elasticity to jump as high as possible. By working on overspeed jumps we can teach the CNS to fire a little faster and recruit more motor units for extension on the dip and drive in the push press.

Strength:

Push Press : 7-5-3-7-5-3

Push Press 7-5-3-7-5-3

Complete sets every 2 mins for 12 mins.

Set 1: 70% 1RM

Set 2: 75% 1RM

Set 3: 80% 1RM

Set 4: 70+% 1RM

Set 5: 75+% 1RM

Set 6: 80+% 1RM

Percentages are now getting heavier on our push press and we are working through this with a wave style progression. Goal here is to start at 70-75-80% 1RM and then on the next set add 5-10 lbs as we go through the wave.

"Mentos in Coke"

FT: Dumbbell Deadlifts, Dumbbell Shoulder-to-Overheads, and Echo Bike Calories

For time: In 2 mins do:

13 Double Dumbbell Deadlifts, 50/35 lbs

11 Double Dumbbell Shoulder-to-Overheads, 50/35 lbs

•max cals in remaining time Echo Bike Calories

**Rest 1 min and repeat until you reach 75/55 Echo Bike Calories

Goal: finish in <5 rounds

Round cap: 6

This workout will be a bit explosive! The goal today is to be able to hit 12 deadlifts unbroken, then deadlift the dumbbells before doing a hang clean to the shoulders and going into 11 dumbbell shoulder-to-overheads, then jumping onto the bike. The goal is to be able to have about 45-60 secs on the bike each round to hit it hard before resting for 1 min and then repeating the effort in the next round. If anyone sells out and finishes this in 2 rounds, tag us on Instagram and we will be sure to give a shoutout!

Competitor: 70/50

L2: 35/25

L1: For time: In 2 mins do:

11 Dumbbell Sumo Deadlifts, 35/25 lbs

9 Dumbbell Shoulder-to-Overheads, 35/25 lbs

*max reps in remaining time Echo Bike Calories

**Rest 1 min and repeat until you reach 60/45 Echo Bike Calories