Connection (push)
April Push warm up
3 rounds
1 min plate hops or toe taps
:30 Monster walk L + R (or any banded abduction)
6-pt shoulder warmup
New 6-week cycle begins this week.
This cycle's focus is lateral movement with the cossack squat or lateral step up. Choose an exercise you feel is appropriate and use this week to establish a test/ starting point.
For the cossack, prioritize range of motion. Use DB, goblet or two handed landmine to add loading. Rep range for most will be 8-12 reps for the test week. For a stepup, prioritize load vs height, focusing on the working (top) leg vs pushing off the floor each rep.
Upper body strength will be focused on pushups. While this is normally not thought of as a 'strength' exercise, it is a fundamental movement that will get dedicated attention for mastery this cycle. Find a pushup option that you can perform 10 reps with leaving only 1-2 in reserve. This may require you to add load to your back or perform a feet elevated or deficit pushup. Alternatively, deload using bands, hands elevated or knees down. Try to spend time setting up to make this effective and specific to your ability.
For accessory work this week: 1.5 squats will require you to descend to bottom of the squat, come up half way, then descend again before standing all the way up. This counts as 1 rep. These should feel heavy and reps should be 10 at most.
For upper body, choose a weight on the chest press that doesn't allow for more than 15 reps on first set. Move immediately into a goblet, front rack or zercher carry. If loading is limited, increase to 200'. Final few steps should be a challenge to hold weight up.
