Performance Power Training

Thursday, January 9th, 2020

Brief: Just a shoulder boulder party today. Again, a fasty nasty hot mess of a sweat today. Today has some skill exercises. Take time to review movements and scale accordingly.

Jet Fuel:
20 Pull apart, 20 bandy press
3 rounds, increasing in complexity:
-10 Pushups → 20 sec handstand → 10 handstand pushup
-10 Scap Pullups → 10 ring row → 10 pullup
-20 Jump ropes → 20 double under attempt → 20 double under

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close Grip Bench Press
Max 4
2×4 @90%
1xAMRAP @80%

GainCity:
4x
15 Seated DB Arnold press
15 DB Lateral raises and DB Reverse flyes
30 Bandy Curls
15 DB Skull crusher
*All these movements should be performed as heavy as possible for the required reps. If a set was done that was easy, it didn’t count.

Afterburner:
5 Rounds:
5 HSPU
10 Pullups (kip ok)
20 Double Unders
**Again, a fast nasty burn!!! Scale appropriately so that people are moving quickly and efficiently.
*HSPU = handstand pushups. Scale them to negatives, handstand holds, or DB push press HEAVY.
*Scale pullups to any variation, but first scale reps if needed
*Scale double unders to 20 seconds of double under attempts for each round