Wednesday April 9, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded overhead press

10 banded good mornings

10 banded upright row

10/way banded monster walks

10 bird dogs

10 scapular pushups

3 x 5 air squats + broad jumps

Mobility

Static scorpion stretch :30/side https://www.facebook.com/watch/?v=846421779850481

Piriformis stretch :30/side

Skill/Strength

DB Shoulder Press (seated or standing)

4x6-8, each time with a drop set AMRAP at half the weight (if your 6-8 was at 50lbs, your drop set AMRAP is at 25lb)

Rest 4-5 mins between sets.  Use the incline bench if you’d like, or the flat bench.  If 3 sets are enough for you, it’s ok to stop there. 

During the rest, perform:

3 DB weighted vertical jumps > 3 unweighted vertical jumps

Do 3 weighted jumps, set down the DB, and perform 3 unweighted jumps.  Do this twice during the rest between shoulder press sets.

Light DBs (most people should be 15s-25s).  Each jump is for max height/explosiveness.  Intent is more important than actual height accomplished. 

WOD (optional)

AMRAP 10:

9 pushups

12 inverted rows

15 situps

Inverted row:  https://youtu.be/KOaCM1HMwU0?si=GfkPeQm9up1n7zrA

F:  box pushups; ring rows

P1:  deficit pushups or ring pushups

P2:  as written

C:  7 ring or matador dips > 1 rope climb OR 5 strict pullups > 10/8 ski cals OR 10 GHD situps