Quote of the Week 7-4-2022
“The pro is the amateur who simply showed up every day.”
NEWS
Welcome back friends! I think 95% of you guys are all good to go on our new Push Press Social app. For the remaining 5% – this is the week to get it together. Now that most of us are there, please check out “Bright Spot Fridays” where we highlight all the good news in our Community. Feel free to post your PRs (lots coming up) , your healthy recipe ideas, or even just how you are feeling about this training block. Lots of fun will be happening all through this app including access to our newest t-shirt and tank top and monthly challenges.
PROGRAMMING
Week four of our oly cycle brings some heavy barbell complexes. We want touch and go here. Your Coaches will guide you on our intentions of speed under the bar, and excellent form. Our Metcons are such a perfect compliment for this portion of our cycle. Wednesday is my oly focused variation on “Fran” with OHS and C2B replacing the thrusters and pull-ups. Let’s post some of our wins in Social this week!
LET’S GET AFTER IT FOLKS!
Monday
Strength
15 Minutes Establish
Heaviest Barbell Complex
1 Squat Clean
2 Clean Pull
3 Front Squat
Metcon
“Baseline”
AMRAP 20
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Burpees
Tuesday
Strength
15 Minutes Establish
Heaviest Barbell Complex
1 Wide Grip Bench
2 Close Grip Bench
3 Bench Press
Metcon
6 Rounds
200m Run
1 Ring MU
6 Ring Dips
6 DB Jerks (50#/35#)
Wednesday
Strength
15 Minutes Establish
Heaviest Barbell Complex
1 Squat Snatch
2 OHS
3 Snatch Pulls
Metcon
1-2-3-4-5-6-7-8-9-10
OHS (95#/65#)
C2B
Thursday
Strength
Core Circuit
Metcon
3 Rounds
50 Doubles
15 T2B
20 Med Ball Sit-ups
15 KBS
Friday
Strength
15 Minutes Establish
Heaviest Barbell Complex
1 Push Press
2 Split Jerk
3 Back Squat
Metcon
22-16-10
Single Arm Devils Press (50#/35#)
Box Jumps