Schwarzenegger
Obj: Str, work cap
Warm up:
3 rds
DOT Drill
1/2 BBC (Dead, Sqt Clean, Push Press) Increasing weight each rnd
Flow Drill (inch worm-pushup-cobra-downdog-inch back-goblet squat-broad jump-goblet sqt)
Training
1) 5 rds
5x Sqt Clean (starting with finishing weight from last week)
4x Shoulder hold lunge (each side) 35/20
4x 1 armed sit ups 35/20
5x scorpian
2) 4 rds
8x Dumbell shoulder press 35/20
8x alligator push up
10x deadlift 135/95
5x hip swivel
3)10 rds for time
10x box jump
25m hill sprint
comments:
Week three of strength cycle and the strength gains are impressive. All the guys in the morning group have gone up 20-40lbs in their working loads. While we know that most of these gains are coming from getting form and confidence down they are still impressive. Its interesting to see how excited these guys are about coming in and posting better numbers and getting stronger.
We decided to work static shoulder press instead of push press to really work the shoulders. Alligator push ups took awhile to get, but improved drastically with coordination. And a little deadlifting for the low back.
Pt 3 is just a quick work cap to break it up a little bit. Few things leave you gasping like a few box jumps and a short steap hill.
