PUSH Week WOD 3: "Skill and Recovery"





Hey team,


We're going to take the foot off the gas for Wednesday and focus on some skill and accessory strength development. If you're feeling fresh, by all means hit the session hard. On the other hand, if you are a bit beat up from the first two days, take Wednesday to "just move" and get some quality work done... as there is more intensity to come on Thursday and Friday!


Cam


TRAINING WEDNESDAY ONLY



WARM UP:


3 rounds


5/side lying t rotations

10/side single leg glute bridges

15 plate floor to overheads

20 sec front plank




SKILL: BARBELL CYCLING.


This type of practice helps you get ready for moving a light to moderate barbell efficiently in workouts.


5 Power Snatches, 50% 1RM

Every 1:30 for 9 mins (6 rounds)


Keep it light and smooth!! Work on the skill of cycling the barbell - i.e. bringing it down with tech as well as getting it up efficiently. Percent is an estimate, you can go higher as long as it is smooth and quick touch and go


ACCESSORY


5 rounds for quality of:

8 Floor Press

10 Single Arm Dumbbell Rows

12 Single Leg Box Lowers

16 V-up Sit-ups


single leg box lowers - don't touch foot to ground, work on stability and control! like a pistol but the leg drops down beside the box, keep torso in good posture (see video)