Chunk
Obj: Strength
Warmup: 3 rounds
Barbell Complex (65-85-105)
6x Pushups
6x Dislocates
1) 1 rm Squat clean + Push Presh
2) 5 rounds
2x Squat Clean + Push Press @ 85%
Instep stretch to pigeon stretch
3) 6 rounds
5x Walking lunge with Dumbell (50/35)
suicide sprint
2x shoulder sweep
4) 6 rounds
8x elevated pushups
5x pullups
2/2/2 Toe Touch complex
Complex: Starting with a 1 RM today. After we warmup plan on doing a set of 3- 2- then start going into singles. An example would be:
3x135 - 2x155 - 1x175 - 1x195 - 1x205 - 1x215
The push press should be the limiting factor here. For some athletes who are really strong and haven’t practiced the clean much it could be the opposite. Also we’re not looking for a PR here, just getting a number down on paper and more importantly finding out our loads for part 2. Find 85% and go right into the 5x2.
Part 3 hitting some heavy dumbell lunges. I like to rotate the bell towards my lead leg when I do these - it seems to help the balance. Go right into the suicide and make it fast.
Already did some heavy pressing overhead in part 1 so we’ll stay bodyweight frontal pushing and some pulling to balance it all out. If the pullups are getting you do as many as you can then transition to negatives.