GENERAL WARM-UP
Get Hot
2:00 Row
SPECIFIC WARM-UP
FOCUS: BIG TICKET ITEMS – “Optimal Set-Up, Vertical Torso & Heels Flat”
We start as we mean to go on! A good set-up will help dictate how well we execute the movement, and for that reason the elbows need to be slightly in front of bar with the bar resting on the shoulders, and a full grip. A correct front rack position will allow the athlete to use the torso as a shelf that can transfer momentum from the hips/legs and into the barbell. During the “dip” we keep the bar on the torso by descending vertically and optimize by maintaining a flat foot through the ‘dip and drive’ portion of the movement. Today we will focus on these big ticket items by using the progressions listed below.
Rack Etiquette
Review unpacking, racking, loading, unloading, and how to bail a failed attempt
Push Press w/ empty barbell
Set-Up – (Assess for correct width, grip, elbow position, and bar in contact with the torso/shoulders)
:30 Front Rack Rack Stretch
3-5 Dip & Hold – (Hold athletes in the dip and look for leaning too far forward or backwards)
5-8 Dip-Drive (Slow) – (Look for leaning too far forward or backwards)
5-8 Dip-Drive (Fast) – (Look for leaning too far forward or backwards)
5-8 Push Press – (Look for leaning too far forward or backwards)
[As a side note, but an important one…the midline in the overhead position must always be given attention]
Loading
2 Sets x 5 Reps
Increase loads across the two sets
Put the first work set load on the bar
WORKOUT OF THE DAY
Today, we have a heavy lift plus a little team fun after!
PART 1. HEAVY DAY
PUSH PRESS
5-3-2-1-1-2-3-5
All lifts from the rack. Athletes to share a rack.
Score = Record all lifts
PART 2.
”ROW’EE ROWERSON”
In teams of 4, on a 10:00 clock:
Accumulate as many meters as possible on the rower
Accumulate as many Wall Balls as possible (Compete/Train = 20/14; Sweat = 12/10)
Share the work any way you choose
The Rower and Wall Ball must always be in motion
Each athlete must contribute to both Rowing meters and Wall Balls
Keep a running count for Wall Ball and log meters at the end
Score = Meters and Wall Reps combined.
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
