Connection (push)
August Push Warmup
2-3 rounds
5-10 Standing Tspine rotations L + R
200' goblet carry
:30 core hold (plank, L-sit, hanging L-sit, hollow hold)
We are returning to some unilateral strength work with this next 6 week progression. Lateral step-ups are unique and a great exercise with value for strength, balance as well as eccentric loading.
While there is no 'right or wrong' with height and loading, the higher the box the more limited you will be in loading. Additionally, with a higher box you will be moving into hips more. We recommend a low to medium box that will allow you to progress in load. Experienting is always a great approach too!
Upper body this cycle is a landmine press with two hands. Options to knee or stand are available. Experiment withe tempo and foot position. Ensure you have a slight unlocking of the knees if standing, and engaging glutes if kneeling. Both positions should require core connection.
Accessory this week: instead of a traditional 3 or 4 sets for set reps, hit 50 reps in as few sets as possible. Loading should require a minimum of 3 sets. Leave 1 in the tank when taking a break. Aim for some intensity in both load and pacing.
upper body accessory is a max set of pushups - experiment with a variation that challenges you. Superset with a 6-pt shoulder riase seated or standing.
