Wednesday, January 8

January 7, 2020

 

A focus today on overhead pressing. Starting with our final iteration of the 4x6 Push Press series, with a re-test of our 10RM at the end of the training cycle in two weeks.

Four parts today in full:
1. Push Press - Iteration #4 of 4 (~12:00)
2. Strict Gymnastics (~20:00)
3. Conditioning: "Airplane Mode" (~20:00)
Extra
4. Silverback Primer (~10:00)

Push Press (4 Sets of 6)

Rest 2 Minutes Between Sets

This is the 4th and final iteration of this Push Press progression
Let's aim to build in loading from last Friday, adding around 2-4%
As a reminder, the weight stays the same across all 4 sets
For Example:
Last Completed Weight: 200#
Today's Weight: 204-208#
The 6 reps come from the rack and are meant to be completed unbroken each set

 

Metcon (Time)

12-9-6:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups

Directly Into…

6-9-12:
Strict Pull-ups
Strict Handstand Push-ups (Floor)

*5 Minute Time Cap on Each

Working through 2 couplets of strict gymnastics today
The first couplet is designed to be more challenging than the second
There is no rest between couplets, but we'll place a 5 minute time cap on each
If you finish the opening 12-9-6 before 5 minutes, immediately move on to the 6-9-12 and work until the 10 minute mark
Choose a variation, rep scheme, or deficit for the first couplet that you're capable of completing 12+ reps of each movement unbroken when fresh
Some possible volume adjustments could be 9-6-3 followed by 3-6-9
See below for substitutions


SUBSTITUTIONS
Strict Chest to Bar Pull-ups
Reduce Reps
Banded Strict Chest to Bar Pull-ups
Strict Pull-ups
Reduce Reps
Banded Strict Pull-ups

Strict Deficit Handstand Push-ups
Reduce Reps
Reduce Deficit
Feet on Box or Bench (Reduces Weight Being Pressed)*
Seated Double Dumbbell Strict Press
*Walking hands further away from the box makes this easier, while walking them closer makes this more difficult

 

Airplane Mode (Time)

2 Rounds:
1,000 Meter Run or 50/35 Cal Bike
1,000 Meter Row
50 Wallballs (20/14)

We expect this 2 round, 3-movement workout to take somewhere in the 18-25 minute range to complete
Men throw to a 10-ft. target and Women throw to a 9-ft. target

If there is anything we can take away from this workout, it's getting outside our comfort zone on the wallballs
Today is a great day to push for large sets on this movement, as it is the only station we would stop moving on
This may mean trying for unbroken sets, but it could also mean just going with slightly bigger sets than you typically would
On the two machine movements, it's about moving at the max pace that allows you to destroy the wallballs
If we had to pick a priority today, we would slow down the machines a touch to put more effort into big sets of wallballs
After the first set of wallballs, quickly get to the bike erg and get the pedals moving
Take the first 20 seconds to recover a little (while still accumulating meters) before settling back into your desired workout speed


SUBSTITUTIONS
1,000 m run
Increase Row to 2,000 Meters
50/35 Calorie Assault or Echo Bike

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