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
Week 3 of 6-week cycle
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 accessory work this week: Belt squat or straddle squat with heels elevated (using small change plates works great) to focus more on quad loading. Depending on goals, aim for 8-12 reps with only 1-2 in reserve.
For Upper the piston push/ tricep combo will be a tough one but will force use of the chest/ shoulders in the piston push when triceps fatigue. Any push down - bar, band or rope works great.
