Test your Press

Friday October 10, 2014

Prehab:

15 Calf Raises per leg
10 PVC Dislocates, Slow
Gristles and Groiners, 10 each leg

Warmup:

8 Shoulder Presses
5 Air Squats
5 Jumping Squats
8 Push Presses
5 Alt. Lunges
5 Jumping Lunges
8 Jerks

Cooldown:

Calf Stretch, 45 sec each
Hang from Bar, 45 sec
Doorway Stretch, 45 sec
Pike or Straddle Stretch, 1 min

Fitness

Strength

20 minutes to establish 3 rep max Press and Push Press

Notes:  Perform at least 4 sets of each movement, working up to max in the Press first and moving into the Push Press once you hit failure.  If you hit failure before performing 4 sets, reduce the weight and finish the sets.  Practice and setup for the conditioning portion.

Conditioning

Every four minutes, for 24 minutes (6 sets) of:

Run 400 Meters
50′ Broad Jump
5 Wall Walks

Notes:  Scale as needed…you should have at least 30 seconds of rest before you start your next set.  Prescribed is maintaining rounds/reps for all 6 sets and touching your nose on each rep of the wall walk.  Broad jumps are two footed, focus on distance and soft landing, not little bunny hops just to get through it.  

Advanced

Strength

20 minutes to build up to 1 rep max for
Front Squat + Jerk complex

Notes:  Perform at least 8 sets, starting around 60% and build up to your 1 rep max for the day.  Between sets, start setting up and figuring out what you will be performing for the muscle-ups.

Conditioning

Every four minutes, for 24 minutes (6 sets) of:

Run 400 Meters
10 Push Press (115/75 lbs)
5 Muscle-Ups

Notes:  Scale as needed…you should have at least 30 seconds of rest before you start your next set.  If you can perform the dip but not the transition, setup the rings to a height that you can perform jumping muscleups.  Otherwise, perform banded bar muscleups and focus on turning over both elbows at the same time.