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 lower body accessory, set up for a rear foot elevated single leg RDL. This can be the set up for a bulgarian split squat, or simply a low box or plate. Lower set up than a rear foot elevated squat will be better/ more comfortable for most. Once set, focus on the hinge.
For upper body accessory, choose a weight you can complete 10-15 reverse flys, these should have a burning sensation more so than a ‘max load’ feel. Immediately follow this set with a HEAVY 100’ farmer carry. Rest before returning to fly’s
