Sore Throat
Obj Strength
Warm Up 4 Rounds
BBC @ m-65,65,75,75/ w-45,45,55,55
Shoulder Lock and Load
Training
1) 8 Rounds
3x Push Press (up in weight, be at working load by round 4 and finish rounds 4-8 at that load, about 80% of your 1RM)
3/3x Dislocate/ OHS w/ PVC
2) 6 Rounds
4x The Exercise (up in weight until 4x is hard but doable)
4x Jingle Jangles
Instep to Pigeon
3) 6 Rounds
8x KB Front Squats (up in weight until 8x is hard but doable)
Sled Drag @ 45#
Peanut
Comments
Only increasing weight a little bit on BBC today. After the first round, you need to be ripping through this sucker. If its taking longer than a minute to finish each round you are working too slow. This warm up shouldn't take any longer than 10 mins.
Part (1) is simply putting something heavy over your head. Be careful with the Push Press, if you are struggling on the 3rd rep, really bowing your back or taco necking, drop weight. Its easy to hurt your back with this one, so play it safe.
Part (2) has us revisiting "The Exercise" from week 1. This exercise is developed by Dan John, and he said it was responsible for allot of the strength gains in his athletes. It consists of an Hanging Squat Snatch + Overhead Squat. Be careful lowering it, don't bang your thighs. If my athletes can't control the eccentric drop, I pull weight on them. I do this for two reasons, first it is important to learn to eccentrically lower a load, and second is for time management reasons.
Part (3) is a core/leg smoker. I can Front Squat about 285# on a barbell, but 24kg are about all I can handle. Hit the sled drag fast and explode on the sprint. If it is more like a trudge than pull the weight, this is supposed to be explosive.
Enjoy the work,
-Tod