WOD NOTES
Testing your pushing endurance today.
Be smart about your sets and when to break them up.
Posture is paramount in all movements today. Not only will it keep you safe and strong, it will allow better performance.
Push up test standards are rigid:
snaking, loss of posture or limited R.O.M will be considered a “no rep”
Fitness
5-10 minutes
Push press technique guided by your trainer
Use an empty bar, a sand dowel, or dowel
4 sets
DB push press x 8
DB lateral raises x 10
Band reverse fly’s x 15
Push ups density test
90 sec AMRAP
30 sec REST
60 sec AMRAP
30 sec REST
30 sec AMRAP
Performance
5-10 minutes
Push press technique guided by your trainer
Use an empty bar, a sand dowel, or dowel
BB Push press
3-3-3-3-3
HSPU density test (all strict)
90 sec AMRAP
30 sec REST
60 sec AMRAP
30 sec REST
30 sec AMRAP
Sport
Dynamic prep
Indian club circles x 20
Partner chest openers x 2 minutes
Empty bar prep – behind the neck
press + push press + jerk + drop snatch + snatch balance
E2Mo2M x 7 sets
Snatch balance
Every 2 minutes x 10 sets
Snatch single
Dead stop front squats
3-3-3-3-3
Work up to your goal C&J for the next WL meet
HSPU density test (all strict)
90 sec AMRAP
30 sec REST
60 sec AMRAP
30 sec REST
30 sec AMRAP
