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#3417 – Monday 7/29

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Monday 7/29/19

Programming Notes:
ATHLETE GOAL – Today’s athlete goal is find a weight that can perform big sets with minimum rest for the Deadlifts and Push Press. On the Box Jumps athletes will look to dig deep, stay moving and to limit their rest time as they perform smooth and consistent reps. Much harder workout than it looks!

STIMULUS
Pulling, pushing, & jumping is on the menu for today as athletes will look to finish each round as fast as possible. The posterior chain will begin to wear down as the workout goes on so let’s have athletes decide on a weight that they can perform 5 Deadlifts even when tired. For the DB Push Press having a weight that they can perform 7-10+ reps will be ideal.
We want athletes to keep moving on the Box Jumps even if they slow the pace have them keep chipping away at the reps.
We are looking for athletes to be in the 17:00-19:00 minute range for the workout while our fittest athletes push toward the 14:00-16:00 mark. Overall, let’s allot 20 minutes for the workout


EXTENDED WARM-UP
3 SETS
5 Tempo DB Push Press – 30X1
5 Tempo Deadlift 31X1
*Each Set increase weight on DL.
Workout weight for final set.


WORKOUT – FOR TIME
40-30-20
Deadlift 185/125#
DB Push Press 50/35
Box Jump 24/20


OPTIONAL COOL DOWN
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Lat/Shoulder Distraction

*Perform stretches for 1:30 on each side.