Thursday, may 11

Strength:

Strict Press 3-3-4-5

Athlete Instructions

Complete as- Build to a 3RM for the day in 10 mins.

-- then --

In 6 mins do:

3 Strict Press, 92% 3RM (from above)

4 Strict Press, 87% 3RM (from above)

5 Strict Press, 85% 3RM (from above)

Rest as needed between sets.

Points of Performance

Press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead. Focus on pinching the shoulder blades together and engaging the lats as we press. This is often a missed component in the press. For the press we can move to a single arm dumbbell strict press or a single arm landmine press for those that have issues with lifting a barbell overhead.

"Purple Haze"

Every 1 min for 16 mins, alternating between:

Farmers Carry, pick load, 100 ft

Freestanding Handstand Hold, 25 secs

max rep Crossovers

Ring L-Sit, 15 secs

Athlete Instructions

Freestanding Handstand Hold or Wall Handstand Hold- 20-25 secs (accumulate time)

Ring L-Sit- 10-15 secs

Notes

Challenge the loads on the farmers carry, but stay unbroken for the 100 ft. On the freestanding handstand hold or wall supported handstand hold we are looking for a strong overhead position and continually pressing through the floor. You can come down in the minute, we are just looking for 20-25 secs here of work. We have put crossovers in here as a fun little practice time for those looking to work on a new skill and we will just count how many successful reps we can get in the time frame. For the ring L-sit, we can modify it to a tuck L-sit on the rings or move to the parallettes.

Primary Objective: Skill acquisition and accumulation- freestanding handstand holds and crossovers.

Secondary Objective: Ring L-sit unbroken, quality position.

Stimulus: Skill / Stability

RPE: 4/10