Tuesday, March 25
“The most toxic people in your life aren’t the ones who drag you down. They’re the ones that keep you comfortable. The ones who never challenge you. The ones who applaud your excuses.”
Ryan Fisch
Announcements:
We’ll be keeping our new Monday 4:30pm (w/ Ben) and Wednesday 4:30pm (w/Jason) classes. RSVP on Push Press!
Warm-up
3 sets, not for time, of:
1 minute of jogging, biking, or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5-7 hip & back extensions
3-5 shoulder presses, empty/light barbell
3-5 push presses, empty/light barbell
3-5 push jerks, empty/light barbell
Strength/Skill
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
85% 1RM Shoulder Press or more across all movements
More Likely time / rounds: (consider scaling if this seems unrealistic)
60% 1RM Shoulder Press or more across all movements
Athlete Instructions
Movement Demos
WOD
For time:
Run, 400 m
30 Dumbbell Squats, 50/35 lbs
Run, 400 m
25 Dumbbell Squats, 50/35 lbs
Run, 400 m
20 Dumbbell Squats, 50/35 lbs
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side