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PR’s… Make the world go ’round!

18 Oct Posted by in Kick Ass Results | Comments

Way to go Zoner’s!

Looks like the new programming is really working! Look at all the new PR’s on the PR board. Woohoo!!!! Lots of different variety in movements – cleans, jerks, push press, front squat, box jump, overhead squats, dips and benchmark wods.

I would love to see a PR on the Push Press next week from EVERY athlete in the gym. If you aren’t able to get a PR, catch up with your Coach to talk strategies of how to make sure you are getting a PR in each strength cycle. One sure way to do it is make sure to be consistent in getting the lift in twice a week. Front Squats are next!

Workout of the Day

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 min working up to a challenging shoulder press (aka ‘strict press’).

Strength: 7×1 Push Press – 11 of 14, same weight across, approximately 90-100% of max

Super Set: 7×2 Dumbbell Split Squat, “across,” scale to the same challenge

Metabolic Conditioning: “Whispering Viking”

7 minute AMRAP
14 American Kettlebell swing
7 shoulder press
40′ single arm farmer carry (aka “suitcase carry”) – with same kettlebell

RX: 35/55 lbs,65/95lbs
Z3: 25/35lbs, 45/65lbs
Z2: 25/25lbs, 35/45 lbs
Z1: scale as needed

Scaling Guide: 3 – 5 rounds, about 1:30 per round.

Scale Up: 55/70lb kb and 7 strict HSPU instead of shoulder presses

Optional ‘Cash Out’: 200m run, 20 cal row, 3 rounds

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