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
Week 4 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 the single leg step up, stand to the side and rear of a box or step. Step up with leg closest to the box, holding KBs in the double front rack position. Adjust height of box and load to allow for 8-10 challenging reps.
For Upper body, find a kneeling position where you can perform a cable fly on one side, ideally going from low to high position. If not cable available, use a band or a band and a DB attached. Alternatively perform a incline db fly. Superset this with a heavy goblet carry where 100' feels challenging to complete
