Mon June 30 "Pregame"

Move

1) Single Dumbbell Overhead Squat Mobility Work: 3 x 4 Per Arm (3 Second Lower)

2) 15 Min AMRAP

4 Push Press
4 Burpee Step Ups
8 Cal Bike

Train

1) Overhead Squat: 3 x 8 @50-60% (3 Second Hold at Bottom)

2) Pregame (15 Min Cap)

3 Rounds: 7 Push Press (155/105) + 7 Burpee Box Jumps (30/24”)
—25/20 Cal Bike—
3 Rounds: 5 Push Press + 5 Burpee Box Jumps
—25/20 Cal Bike—
3 Rounds: 3 Push Press + 3 Burpee Box Jumps

Stimulus

1) We will be working on large sets of overhead squats today at a moderate load. The goal today is to focus on positioning. There is a 3 second hold at the bottom of the squat. Focus on stabilization of the bar overhead in this bottom position by pushing up against the bar.

2) You will perform 3-round couplets with a bike between each couplet. With descending reps each couplet, you’ll be able to keep the pace high. Choose a barbell weight that is challenging, but able to be completed unbroken throughout. The bar is taken form the floor. These are burpee box jumps, not jump overs. Ensure your hips and knees reach full extension at the top of the box. The box is higher than normal, so challenge yourself with a more difficult box height.

Extra Credit

Strict Press: 3 x 5 @ 77-82%
1 Big Drop Set: 15-30 @ 50%