Friday January 7th – Diamond Hill CrossFit
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Friday January 7th

6
Jan

Friday January 7th

22.01.07

HEAVY DAY

INTENDED STIMULUS

Lift as heavy as possible for 3 reps.

Rest 1:30-2:00 between lifts.

Develop fast, explosive strength.

Finish with upper-body accessory work.

ALL LEVELS

For load:
Push press
7 sets x 3 reps

SCORE: LOAD

SKILL WORK

5 sets:
:30 hand release push-ups
:30 ring support hold

STRETCHING

3 sets:
:30 supine (on back) snow angel stretch
:30 prone (on stomach) snow angel stretch

WHITE BOARD BRIEF

Target | Lift relatively heavy for 3 reps

After a few days of pulling and pressing overhead, the shoulders might either feel primed to go heavy or beat up. Be ready to adjust expectations once the loads are heavy relative to how the shoulders feel. This may mean pulling back or it could mean going for a PR.

All sets today should be heavy so there will be time in the warm-up to build to roughly 70 percent. From there, the sets can ascend to a heavy load for the day or can be held at a moderate load across at the same weight.

To be successful, we need to see a fast dip-drive and stability overhead. Athletes should attack the barbell with a strong unracking of the load and fast drive overhead. For subsequent reps, hold the load overhead and find control before returning it to the front rack.

To prep for the push presses, we’ll use some wall walks in the warm-up to practice using an active shoulder while engaging the core. This will also help prepare us for the handstand holds in tomorrow’s tabata workout.

 

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