Thursday, June 13

ACTIVATION 3:00 Min Bike/Run/Row/Skip Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height

Bench Press (10-8-6-4-2)

10-8-6-4-2: Barbell Bench Press After each set: 12 Lateral Box Step-Ups (6 each leg) 12 Waiter Squats (6 each arm) Build to a heavy at each barbell bench set, where following, we'll complete as a giant set the following box step-ups and waiter squats. On the bench, we want to challenge ourselves. On the squat accessory work that follows, let's err slightly more on the conservative side so that we can focus on technique and positioning. These two come with a recovery theme. On the lateral box step-ups, athlete's choice on box height, with the intention being that these are very deliberate. Using as little momentum as possible, let's focus on pulling with our raised leg on the box, versus pushing. What we are after is a posterior-chain dominant pull onto the box, versus a quad-dominant push. Complete all six on one side before changing. Start unweighted, and only increase if we can complete the movement without a momentum swing. On the waiter squats, we are weighting a single side. Athlete's choice on kettlebell or dumbbell. Err on the lighter side here, with positioning being exponentially more important than load. With a single weight on a single shoulder, we will be tempted to compensate. Our body will want to lean away from the weight, attempting to bring the weight over our center of mass. Although that results in a more gravity-friendly lift, we are after the opposite. Let's keep that loading off to the side, forcing our midline to do the work to stay both stabilized and in sound position with our squat mechanics. Square off to the center, and move deliberately here. Free to build over the three rounds if we desire, but again… let's focus on our positioning and let loading be what it is. Tracked workout loads are on the five sets of bench press, but let's leave notes in the respective section on how the other movements felt.

Weightlifting Diane (Time)

21 Power Cleans 135/95 21 Handstand Pushups 15 Power Cleans 165/115 15 Handstand Pushups 9 Power Cleans 185/125 9 Handstand Pushups

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