Monday, July 31, 2017

Press to Impress

Pressing is impressive; see below for how you can become more impressive.
Strength program folks: This is test week. Plan your week to start on the lift that you want the most improvement on. I'm going to track Press, Bench Press, Squat, Deadlift, Clean, Clean & Jerk, Snatch, and OHS this time. Obviously, that's way too many to max out in one week. Attempt maxes judiciously.  Hint: if you're getting 13 on your 1+ (you know who you are), then you better retest that lift, you've gotten strong fast.

Newbies to the strength program, use this week as your pre-test week to get maxes to base the next 8 weeks off. We don't need eye-popping, nose-bleeding efforts here, just trying to find a good heavy single.

Press to Impress program: Randy wants to focus on upper body a bit and he's modified an old program kettlebell program from The Dane of Pain for pressing. This will slot in perfectly to the strength program or the regular S&C program if you're interested. It's just two days a week: Mon-Wed, Tue-Thur, or Wed-Sat, your choice. It will take the whole class, so that's the only thing you'll do that day. Hint: if you're also on the pull-up program (you know who you are), this would be a great filler for your off days. Help keep Randy company and work out with him.


Pull-up program: At least one of you is working towards a specific pull-up goal. More can join in! Here's this month's plan - it's not stated in the link, but you're done with grease-the-groove - no more pull-ups all day long.




Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

snatch pull 5-3-3-3x3

Accessory/Skill

2 windmills between strength sets

Group Workout

3x4(2L, 2R) TGU @ 70% of max 

then 

60 hand-to-hand kettlebell swing 
Use a challenging weight.  
Rest ONLY as needed.  
Three breaths rest, and GO. 

then

2 minute double kettlebell rack hold



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