• Teaching Notes
We’re tackling a bit of strict press + push press with the aim of engaged on our absolute power with the Strict Press in addition to dynamic velocity power overhead with the Push Press. We can be utilizing our 1RM Strict Press because the prescribed proportion at a loading of 75%+ , which implies we’re both staying at 75% throughout or growing barely throughout all 4 units on the day. We’re doing this on a 2:30 clock to permit for ample relaxation for max power beneficial properties. Objective for these feeling good as we speak can be to finish round 82-85% of our 1RM Strict Press. We’ll then be tackling the exercise “Brick” with it being aptly because the legs will begin to really feel like bricks in direction of the top of the exercise. The aim as we speak being a tough and difficult tempo, getting the center charge up, but additionally permitting the general loading on the physique to be decrease as we speak as we transfer into the Open on Friday.
power
Each 2:30 for 10 minutes.
1x [ 3 Strict Press + 5 Push Press ], decide load
75%+ 1RM Strict Press
metcon: “Brick”
5 rounds for time of:
Run, 200 m
Row, 250/215 m
30 Air Squats
Time Area: 11:00-15:00 minutes
Time Cap: 17 Minutes
Equipment:
3 rounds for high quality of:
8 L/8 R Bulgarian Cut up Squats, decide load
10 Reverse Nordic Curls Weighted
Forearm Plank, decide load, 1 min
