Tuesday 4.25.17
April 24, 2017
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April 28, 2017
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Wednesday 4.26.17 “Plans are only good intentions unless they immediately degenerate into hard work”

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4 Sets of 6 Across
Across implies that we are holding the same loading for all four sets of six repetitions.

This is week 3 (of 4), of the 4×6 Push Press progression.
Aim to build upon last week (previous scores will show below if entered). 5-10 pound increase from last week is appropriate.

Focus points:
1) Midline is on.
2) Extend through the heel arch. Just before we dip drive, visualize all of the weight just at your ankle bone. Dip and drive through the ankle bone.
3) Aggressive lockout. This will be a strength building progression, where we want to accelerate the bar to extension with an aggressive punch to lockout. And being a strength building progression, we want the press out. Even as the weight becomes challenging, let’s not jerk the barbell today. True push press.


On the Minute x 15
Minute 1 – 20 Wallballs (20/14) – Females to a 9′ Target
Minute 2 – 7 Box Jumps (30″/24″)
Minute 3 – 5 Power Cleans (climbing in weight)

5 full cycles of the above triplet, climbing steadily in weight on the power clean.
On the wallballs, we must complete the repetitions by the 45s mark. If we are still completing repetitions at that time, let’s move on to the following station. On the box jumps, note that these as higher than usual. Even if you have the capability, do not rebound these repetitions today… let’s start from a dead stop.

On the power cleans, start at a very manageable load, and post the heaviest completed set of 5 power cleans