This week will be a bit of a de-load week to give our bodies just enough rest to be fully ready to go for the Open next week. De-load does not mean easy. Just takes the overall volume down just a little.
10 Box step ups
10 Alt Toe Touch (feet wide)
10 Spider-Man Lunge
10 Pushup2downward dog
5 Box jumps
10 Over and Backs
30 sec Handstand hold on wall
2 Wall Walks
Barbell warmup: With an empty bar and in Clean grip, perform 5 reps of: no-dip muscle clean, Press, Push Press, but bar on back and perform 5 elbow rotations per arm
Increase weight ea set
Video courtesy of Catalyst Athletics. Third visit to Push Press this cycle. By this week, you should be dialed in to using the hip extension to get the bar moving before squeezing the legs and finishing the press. With the reps dropping to 3 per set, look to start heavier than you did in the 3X5 week.
5* Handstand Push Ups
10 Box Jumps (24/20″)
15/12 Cal Ski Erg
* Add 2 Reps every set of HSPUs
So, the WOD starts with 5 HSPUs, 10 Box jumps, and 15/12 Cals on the Ski erg. The next round will be 7 HSPUs, 10 box jumps, 15/12 cal ski erg. The box jumps and ski erg stay the same each round, but the HSPUs increase by 2 reps every set. As the number get high, look to break the HSPUs into manageable chunks to avoid hitting failure. Muscle failure = longer time before you are ready to go again
HSPUs -> Pike Push Ups off box -> pike push-ups off floor -> Tall kneeling DB press
Videos courtesy of Norcal Fitness and Progressive Programming, respectively.
If no Ski Erg -> Resistance band ski erg
Video courtesy of KIS Fitness
Box height -> 20/16 -> as needed
Banded Bully Stretch – 1 Min per side
Video courtesy of Self Holistic Health