monday, july 10

Strength:

Push Press 3-2-1-3-2-1-3-2-1

Athlete Instructions

Complete as- Every 4:00 minutes, 3 Sets:

3 Reps at 80%

Rest 1:00 minute and adjust loads

2 Reps at 85%

Rest 1:00 minute and adjust loads

1 Rep at 90%+

Notes

Within each 4:00 minute segment you will be completing 3 reps at 80%, 2 Reps at 85%, and 1 Rep at 90%. This will mean that the rest between these sets is about 90 secs as the rest between 3-2-1 is 1:00 minute. For the Push Press we are focused on a vertical dip and drive, strong finish over midline with arms fully locked out and biceps covering the ears. Flex your midline and press firmly through the bar.

"Camp Hope"

Complete as many rounds as possible in 12 mins of:

9 Box Jump Overs, 24/20 in

7 L/7 R Single Arm Dumbbell Shoulder-to-Overheads, 50/35 lbs

5/3 Ring Muscle-ups

Athlete Instructions

The focus today is on a challenging triplet that will create some interference between movements as we are moving from some quick box jump overs that will get the heart rate elevated before working our way into a Single Arm Dumbbell Shoulder to Overhead (Push Press or Push Jerk), then making our way up on the rings for a set of 5 (male) / 3 (female) Ring Muscle-ups. The goal is to maintain unbroken sets on the Ring Muscle-ups and manage fatigue in the other movements to allow for this to happen.

Primary Objective: Ring Muscle-ups

Secondary Objective: Single Arm Shoulder to Overhead

Muscular Stamina / Interference

RPE: 8/10