Today we work with two strength movements and then wrap up with a relatively light AMRAP finisher. The push press work is a volume set. In the warm up- you will increase weight until you reach approximately 80-85% of your 1 rep max. Stick with that load across all six working sets. After each working set of push press, you will rest about a minute, then get in 4 split squats on one side and then 4 on the other. Rest about 30-60 seconds between right and left sides. As you warm up with the split squat- start without any load- just to get used to the split squat. If you have never down this movement, it will take some time to develop balance as well as foot placement. Some athletes will not use any load at all, as it will be enough work to simply get the movement down… and that is OK. Today- you should gradually increase the load across all working sets. If movement is solid, go a bit heavier. After your fifth and final set of split squats- get in the final set of push press for four reps. Then we move on to the manmaker.
Typically I call these DB burpees with renegade rows and a squat clean thruster… most of the rest of the fitness world calls them manmakers. There are as many variations on this movement as there are variations of men. Here is what we will do today:
Start off standing up straight with DBs on the ground in front of you. On GO- get into plank with hands on the DBs, do a push up, then a renegade row with one arm, do another push up and a renegade row on the other arm, jump or step feet up between DBs, squat clean the DBs, and push up into a thruster, lower the DBs to the ground… and that is 1 rep. Repeat for as many reps as you can in 5 minutes.
Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
1. Push press, 4-4-4-4-4-4 heavy reps
2. Bulgarian split squat, 4-4-4-4-4 reps each R/L
3. Five Minute DB Manmaker AMRAP (30/20#)
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