FTW Affiliate
Press-a-licious!
GENERAL WARM-UP (0:00 – 5:00)
10 Broad jump burpee
Jog back
10 Inchworm
Jog back
10 Clap jacks
10 Toy soldiers
SHOULDER/PEC WARM-UP(5:00 – 10:00)
Banded Shoulder Stretch Sequence:
0:30/0:30 Lat Stretch
0:30/0:30 Hand up and Over,
0:30/0:30 Elbow in Band PNF
0:30/0:30 Pectoral Smash
DB, BENCH AND CLEAN BUILD UP/ TRANSITION
(10:00 – 30:00)
Held and instructed at class
WOD (30:00 – 50:00)
10-9-8-7-6-5-4-3-2-1 Reps for time:
Dumbbell Strict Shoulder Press (45lbs/30lbs)
Bench Press (155lbs/105lbs)
Hang Power Clean (155lbs/105lbs)
20 minute time cap
**This workout is intended to be complete in 15:00-20:00, decrease weights as needed to accomplish this.
**Place 2-3 people on a bench station if needed for equipment purposes. Switch order of exercises.
INTENDED STIMULUS
Press, press and more press until it’s time to pull. Have fun with this pressing stamina workout that is intended to be in the 15:00 range with the sets unbroken. It is okay if the athletes break a few sets, however, if they are breaking the 10 – 7 in more then 2 sets they are using a weight that is heavier then intended and this turns into a press-a-thon.
SCALING OPTIONS
For Novice/Scaled athletes:
10-8-6-4-2 Reps for time:
Dumbbell Shoulder Press (35lbs/20lbs)
Bench Press (105lbs/75lbs)
Hang Power Clean (105lbs/75lbs)
Dumbbell Shoulder Press: Have the athletes use a weight that allows 10 reps to be unbroken.
Bench Press: If the athlete needs to lift their glutes off the bench to accomplish the reps the weight is too heavy. As with the dumbbell shoulder press lighten the load.
Hang Power Clean: Scale to a load that allows the 10 reps to be unbroken. If there is a severe breakdown in form scale to a hang muscle clean
COOLDOWN WITH GRIP AND TRICEP WORK (50:00 – 60:00)
3 Rounds NOT for time:
0:30 Bar hang (overhand grip with thumbs wrapped).
20 Band Tricep Pushdown
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