Connection (push)
May Push warm up
2-3 rounds
1 min c2 bike
10 Clam shells L + R
15 banded scap pushups
10 Plate goblet squats
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.
Accessory: If possible, use a cable or belt squat to create resistance on the eccentric portion of the movement. If this isn't possible, hold a DB or KB between legs and work on a slow descent
For upper body, band or light cable works for this set of 100. Should be able to get 25-30 in the first set before breaking. Everytime you break, perform See saw style db shoulder presses = rest as needed
