12/23/2019: Merry Christmas Eve Eve

Strength:

5-5-5 Push Press*

Set 1 - 30-40% x 5 Set 2 - 40-50% x 5 Set 3 - 50-60% x 5 *use the weights we just tested *Deload week from Wendler. Reps should be smooth and mechanics perfect. Strength -- Deload week which puts the focus this week on smooth reps and perfect mechanics. The load on the bar should be light, even for the final set. The overall volume of Push Presses is high for a strength session including the warm up reps.

WOD:

3 SETS

500m Row

400m Run *

-Rest 2:00 b/t Sets

- FINISHER 3 SETS

15 Tuck-Ups on Rower

30 Glute Bridge-Ups

*10 Down and backs in gym and be subbed for run. Down counts as 1, back 2 so on....

STIMULUS Monostructural focus for today’s workout. 3 Sets of 500m Row and a 400m Run. The goal here is to hit the row with a 75-80% effort and get after it on the run at a 80-90% effort. The 2:00 rest between sets give plenty of rest to focus on making the runs TOUGH. SCALING REPS, LOADING, VOLUME... Loading is light today and should be approachable by any athlete in any state. Volume is for recovery for athletes coming off of Wendler but can also be used to teach the movements to new athletes.

MOVEMENT ADJUSTMENTS... Push Press - Athletes unable to press OH, can press horizontally with a Floor Press. Same rules apply, keep it light, focus on ROM. Row/Run - 40/30 Cal on the bike is a good substitute for either of these whether the substitute is required for weather or inability to run. Rower Tuck Ups - If a Rower is unavailable or the athlete cannot control the seat, V-Ups or Tuck Ups can be used in place.