Warmup:

400M jog

Grab light KB

10 KB deadlifts

5 Goblet Squats

5 KB Russian Swings

5 Am KB Swings

5 KB push press per side

3 Wall Walks

5 empty bar push press

S/S/S:

Push Press

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Last time with Push Press this cycle before we re-test our 5X5 on this.  The goal is a heavy set of 5, a heavy set of 4, a heavy set of 3, a heavy double, then a heavy single.  It does not have to be a 1RM attempt, but if you are feeling good today, go for it!  Even if you need to do a couple extra singles.  As always, with Push Press, you should see a significant increase of weight you can handle vs. the weight you used for Strict Press.  With Push Press, getting a powerful dip, and then drive with the hips should get the bar moving fast!  Best way to avoid the re-bend of the knees is to squeeze your butt as you extend the hips and knees.  This should keep them good and straight as your press HARD!

WOD:

10-20-30-20-10:

Handstand Push Ups

Am KB Swings (53/35)

Jump Squats

Video courtesy of Functional Bodybuilding.  Demo of Jump Squats.  Little “up and down the mountain” triplet for us today!

Scaling Options:

HSPUs -> Pike Push Ups off a box* -> Pike Push Ups off the floor**

KB weight -> 35/25 -> as needed

Jump Squats -> Air Squats

Video courtesy of NorCal Fitness.  Demo of pike push ups off a box.

https://www.youtube.com/watch?v=sposDXWEB0A&t=1s

Video courtesy of Global Bodyweight Training.  Demo of Pike Push ups off the floor.

Cool Down:

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD.

Pigeon Pose – 1 Min per side