I. General Warm-up
3 Stationary Inchworms w/ Push-up @ bottom
10 Forearm Plank Scap Push-ups
10 Hanging Scap Depressions
10 Bent-Over Reverse Flies w/ small plates or 10’s- externally rotate the shoulders (under control, squeeze the lats and upper back)
1x6 @ 65%
1x5 @ 70%
1x4 @ 75%
1x3 @ 80%
rest 1:00-2:00 between sets
III. Workout of the Day
Performance Care Segment
On a 20:00 Clock work through at a moderate pace:
:20-:30s Low Ring Plank or Arms Extended Plank
3-8 Strict Pull-ups or 12-15 Ring Rows
:20-:30s Sorenson hold or Single-leg glute bridge/leg
15yd. SA OH DB Carry/arm @moderately tough weight
20 Landmine Rotations
PERCEIVED INTENSITY – 6/10
Push Press strength work with a big focus on SPEED (which is the intent behind the reducing rep scheme). Make this the first focus, and big powerful hip drive, before heavy weights. The shoulders may be a bit fatigued from yesterday, so hip activity is necessary. Be thorough with the warm-up. There will only be 2 days of lifting this week to give the nervous system a bit of a break, so make them count.
Performance Care today is also heavily centered on the shoulders, as well as the midline. Focus on high quality movement and positions here. This should be done at a relaxed pace. Try to get through 2 or 3 rounds. Here’s the focus for each piece:
a. Ring Plank- try to externally rotate the shoulders (palms forward) and hold strong, pressing through the ring.
b. Arm-extended Plank- perfect straight line from shoulders through heels
B. Pull-ups/Ring Rows- strict pulling control, NO KIP! Get the Lats firing. On the rings, try to get as horizontal as possible
a. Sorenson- strong back and active glutes!
b. SL Glute Bridge- straight line from shoulders through knee, active glutes!
D. SA OH DB Carry- try to avoid shrugging with the traps, but rather sit the weight down in to the lat (think about the active face of a hanging scapula depression)
E. Landmine Rotation- straight arms, use the oblique to brace and resist the movement in the lowering phase and pull the bar back up in to the other direction.
IV. Accessory, Recovery, Community
Couch stretch 2:00 each
Childs pose 2:00
V. Supplemental Work
Box Pike HSPU-
3-6 sets of 5-8 reps (totally based on your individual ability)
Progresions: -try to increase reps or up the progression from last week!!!!
A. Standard, from the knees
B. Standard, from the toes
C. Elevated one leg
D. Add a deficit with DB’s
E. Add a deficit with plates
F. Add a deficit with Parallettes