Wednesday March 18th

General Prep
20 Alternating Arm Swings
12 Back Slaps
10 Alternating Scorpions
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
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2 Sets:
10 Banded Pull-Overs
15 Banded Pull-Aparts
10 Air Squats + 5 Jumping Squats
20 Bear Plank Shoulder Taps
8-10 Kneeling Plyo Push-Ups or Speed Push-Ups (00x0 Tempo)
Specific Barbell Prep
3 Sets:
3 Bench Press + 3 Supine Medball Chest Pass
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Every 3:00 x 5 Sets
Set 1: 8 Bench Press + 5 Supine Medball Chest Passes
Set 2: 7 Bench Press + 5 Supine Medball Chest Passes
Set 3: 6 Bench Press + 5 Supine Medball Chest Passes
Set 4: 5 Bench Press + 5 Supine Medball Chest Passes
Set 5: 4 Bench Press + 5 Supine Medball Chest Passes

Starting @ 60% on Set 1 (8 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (4 Reps).

Modifications:
Level 1: Every 3:00 x 5 Sets: 6- Reps Across @ 6-7 RPE + 5 Supine Medball Chest Pass
Movement Limitations: Close Grip Bench, Multi Grip Bench, Floor Press, Dumbbell Bench Press

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Building to working Loads

Specific Primer
5 Hand Release Push-Ups
5 Wall Balls
3 Hand Release Push-Ups
5 Wall Balls
Rest 2:00 then hit the workout

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"Faster"
3 Rounds for Time
25/20 Hand-Release Push-Ups
25 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Time


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Level 2
3 Rounds for Time:
20/15 Hand-Release Push-Ups
20 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft


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Level 1
3 Rounds for Time:
20/15 Elevated Push-Ups
20 Wall Balls
Wall Ball: 10/8lb, 4/3kg, 10/9ft target

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Masters 55+
3 Rounds for Time:
20/15 Push-Ups
20 Wall Balls
Wall Ball: 14/10lb, 6/4kg, 10/9ft
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Goal: 6-10 minutes
Time Cap: 12 minutes

RPE: 8–8.5/10
Stimulus: Aerobic Conditioning / Upper Body and Leg Stamina

Primary Objective: Manage the quad and shoulder fatigue by breaking early and efficiently on the Wall Balls, don't wait for failure to take a rest.
Secondary Objective: Focus to maintain consistent sets across on both the Wall Balls and the Push-Ups. Have a good strategy from the get go that allows for consistency.

Workout Strategy
"Faster" is a deceptively simple couplet, three rounds, and nowhere to hide. Push-Ups should be approached as quick planned sets from the jump: 10-8-7 (male) or 8-7-5 (female) or 13-12 (male) / 12-8 (female) works well here. Keep the body in a strong plank position, keeping the hips in line with shoulders and avoiding any snaking up. On the Wall Balls, stay tall, drive through the hips, and keep your eyes on the target. Break these before you have to, a 15-10 or 10-8-7 approach will be more efficient than going unbroken into a minute-long rest at the wall. The real test is Round 3. Athletes who blew out their push-ups in Round 1 will be paying for it when the shoulders are screaming. Stay disciplined early and finish strong.

Movement Modifications
- Push-Ups: Elevated Push-Ups (on a box or bench) for athletes who cannot maintain a rigid plank → Knee Push-Ups as a last resort
- Wall Balls: Reduce Loading and / or height, or move to light dumbbell thrusters or goblet squats

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