PUSH Week WOD 3: "Skill and Recovery"
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!
TRAINING WEDNESDAY ONLY
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
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)