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 - This week we have a simple sled drag into a dynamic/ explosive squat jump. Squat jumps can be weighted, holding dumbbels if comfort level is there. Otherwise, unweighted or a box jump also works.
For Upper body, kneeling landmine with two hands directly into a heavy farmer carry, resting as needed between supersets. Alternative to landmine goblet would be incline close grip DB press or KB Goblet press.
