Connection (push)
June Push Warm up
2-3 rounds
30 seconds Jump of choice (bounding in place, box jumps, SD Stepper jumps)
8-10 plyo pushups (kneeling, to bench or off knees)
16 kb pull thrus
New 6-week progression
Current progression includes a heel elevated squat. This can be done on a slant board or using heel elevation (wedges or plates). Dumbbells at sides, on shoulders, barbell back squat, sandbag squat or belt squat (use plates under heels) all work as options.
For upper body, a 1 and a 1/2 bench using DB or barbell - weights will descend all the way, then halfway up, back down and finally to full extension. This is 1 rep. Show control versus bouncing the loads.
Accessory for lower body is a staggered stance position squat where the intention is to load the front leg and use back leg primarily for stability. Superset these with a heavy sled push for a short distance.
For upper body, piston push with a sled OR a shoulder press can work as a substitue supersets with a core movement, the body saw, any disc or plate on back feet works great.
