1 Wall Walk + :20 Nose to Wall Handstand Hold *Focus on pressing hard through floor, elevating shoulder blades.
Barbell Warm-Up
Empty Barbell
5 Strict Press
5 Push Press, Focus on Vertical Dip and Drive
5 Push Jerk, Maintain Vertical Dip and Drive and Push into the Catch
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Add loads
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3 Strict Press
4 Push Press
5 Push Jerk *Pause in the catch on first 2 reps, then practice cycling pattern on final 3 reps.
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Get to working loads on the barbell
"Love and Thunder" (Time)
For Time
400m Run
30 Strict Press @ (Rx 95/65, S 75/55)
400m Run
30 Push Press @ (Rx 115/75, S 95/65)
400m Run
30 Push Jerk @ (Rx135/95, S 115/75)
*every time you break on the barbell, perform 200m Run Time Domain: 12:00-18:00 *this really depends on breaking strategy and how this workout is tackled.
Time Cap: 20:00
Stimulus: Progressive overhead pressing stamina under aerobic fatigue with an execution penalty
RPE: 6-7/10. This will be muscularly challenging while minimizing total aerobic fatigue as the need to shakeout arms is necessary and time between sets should be accounted for.
Primary Objective: Minimize barbell breaks and penalty runs
Secondary Objective: Maintain controlled run pacing to protect shoulder output. Use this as a shakeout time while still moving well.
