FRIDAY, FEBRUARY 7TH
A) NOTES ABOUT TODAY’S TRAINING
– What the client needs to know:
Today we are building to a 2RM in the Floor Press – make sure to progressively build in weight over the course of 9 sets. Our conditioning work consists of a triplet of box jumps, rows, and thrusters – keep your effort a bit lower so you’re able to stay consistent for all 4 rounds. There is 60s of active recovery at the end of each round to get your HR down.
– What the coach needs to know:
Today we are building to a 2RM in the Floor Press with the goal of matching our last 1RM. The floor press is a great variation to improve triceps/lockout. Build over the course of 9 sets making logical jumps in weight. Our conditioning work today is a chance to focus on quality – don’t worry about time and worry more about efficiency with movements. Barbell loading should be light today and allow for UB sets for ALL 4 rounds.
B) WARM-UP (3:00 – 20:00)
5 Minutes of Dynamic Movement in place consisting of: 10 Inch Worms w. a Push-up + 20 Skip Jacks + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps
4 Minutes of Mobility – Oscillatory Foam Pecs x 60s each side + Half-Kneeling Biphasic Pec Stretch x 30s each
3 Minutes of – 10 Banded Facepull-aparts + 10 banded pushdowns
C) STRENGTH (20:00 – 40:00)
Floor Press: Build to a 2RM in 9 sets. Rest 2:00
– Goal: Match 1RM from 12/27 over the course of the 9 sets. Have a plan on how to build in weight.
D) CONDITIONING (40:00 – 60:00)
4 Rounds, for quality:
21 Box Jumps w. step down (24, 20)
15 Barbell Rows (115, 75)
9 Thrusters (115, 75)
60s Active Recovery – row, bike, or ski erg easy
– Goal: Moderate effort throughout – 80% – thrusters/rows don’t need to be done UB, but should not take longer than 2 sets.
Rx+:(End each round with 6/3 Bar Muscle-ups)
L3: (95, 65)
L2: (75, 55) (20, 15)
L1: (65, 45) (20, 15 – 10 step-ups each round)
E) EXTRA CREDIT (AFTER CLASS)
DB Hammer Curl: 3 x 10. Rest 60s.