Context: Mental Toughness
Mobility: Shoulder (playlist video here)
Skill Practice Warm Up: Each minute on the minute (EMOTM) for 5 minutes, perform 20s of kipping pull ups or kip swings (or another appropriate kipping progression).
Strength: 5×3 Push Press – 4 of 14 (5 sets of 3 reps, same weight across, approximately 70-80% of max).
Super Set: 5×4 Dumbbell Split Squat (5 sets of 4 reps, “across,” scale to the same challenge
Metabolic Conditioning: “Carjacked“
12 shoulder presses (115lbs, 95lbs, 53lbs, 33lbs)
12 push presses (same)
12 push jerks [or shoulder to overhead anyhow] (same weight)
Scaling Guide: 3:30 – 7 minutes
Coaching Tips: The load should be such that you can’t do the first round unbroken (maybe 2-3 sets). Make sure those shoulder/strict presses are legit and there is no hip/leg involvement. Keep the core tight! Go hard on the sprints, they are not supposed to be ‘jogs’. The push presses and jerks may be broken up due to fatigue/intensity, but not due to strength.
Optional ‘Cash Out’: 12 dumbbell thrusters, 40 double unders, 3 rounds