Skill Practice Warm Up: Spend 6 minutes working up to a challenging strict shoulder press for 3 reps.
Strength: 3-3-3-3-3 Push Press (5 sets of 3 reps, increasing weight to max)
Super Set: 10-20 hollow rocks between each set
Metabolic Conditioning: “Tabata Sled Pushes – Part Deux”
TABATA – 20 seconds on, 10 seconds of rest, 8 rounds (4 minutes total)
Record TOTAL repetitions of 20’ low, 20’ high sled push, operating in the Tabata framework. Each direction equals one “rep” (one round trip is two reps).
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16-36 reps
Coaching Tips: If you finish with the sled partway through an interval, just leave it there for the next round and pick up where you left off (that is why we are counting total reps and not just minimum reps per round). Be conservative in the beginning rounds. Use short choppy steps to get the sled started. You can turn the sled around if you are using a sled with low and high handles so you only have to use the ‘high’ side, but it will cost you time. You will also want to give the sled a good ‘shove’ with the arms at the call of “Rest”.
‘Cash Out’: 30s plank, 10 db hang power cleans, 100m run, 4 min