Wednesday May 27th

Warm-Up


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General Warm-Up
1:30 Row
:20/:20 Active Scorpion Stretch
:20/:20 Active Pigeon Pose
5/5 Adductor Hip Rock
:20/:20 Single Leg Glute Bridge Hold


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Specific Prep
2 Rounds
150m Row
5/5 Single Arm Kettlebell Strict Press
5/5 Single Arm Kettlebell Reverse Lunge (Contralateral)

Barbell Prep
5 Empty Barbell Strict Press
5 Empty Barbell Push Press
- Add Loads -
3 Strict Press + 5 Push Press
- Add Loads -
2 Strict Press + 4 Push Press
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Put Working Loads on Bar

Strength: Overhead Press Complex
Every 2:00 x 6 Sets:
2 Strict Press + 4 Push Press
All sets at 80% of 1RM Strict Press

Athletes should lock out completely on every rep, use a controlled and vertical dip on the push press, and maintain full midline tension through all six reps of each set. This is not a test of max effort; it is a quality pressing block at a demanding percentage.

Modifications:
Level 1: Every 2:00 x 6 Sets: 5 Strict Press, Focus on quality mechanics and bar path.
Hotel Gym / Travel: Every 2:00 x 6 Sets: 2/2 Single Arm Dumbbell Strict Press + 4/4 Single Arm Dumbbell Push Press at challenging load

Primer
1 Round at workout pace:
200m Row
15/15ft (4.5/4.5m) Suitcase Lunge
3/3 Single Arm Kettlebell Push Press
Use this to confirm kettlebell load and front rack position on the push press before "No Rain" begins.

Conditioning
"No Rain"
For Reps
15:00 AMRAP
300m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Score = Rounds + Reps
Kettlebell: 53/35lb, 24/16kg


Level 2:
15:00 AMRAP
250m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Kettlebell: 44/26lb, 20/12kg

Level 1:
15:00 AMRAP
200m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Kettlebell: Load that allows continuous lunges and quality press mechanics across all rounds

Masters 55+:
15:00 AMRAP
250m Row
25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge
5/5 Single Arm Kettlebell Push Press
Kettlebell: 44/26lb, 20/12kg
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- The single arm kettlebell push press in "No Rain" lives or dies by the front rack position, so coach athletes to get the bell tight to the collar bone and drive from that shelf rather than pressing from a hanging position off the shoulder, which will kill shoulder endurance within two rounds.
- The suitcase lunge is a midline stability challenge, not just a leg movement; athletes who lean toward the kettlebell side with every step are missing the point, and a simple cue to keep both shoulders level and the ribcage stacked over the hips will fix most of what you see.
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"No Rain" is a cyclical, steady-state effort that rewards pacing and mechanics over aggression. The row sets the tempo for each round and should feel comfortable, around a 70-75% effort, because the lunge and press are where the fatigue accumulates over 15 minutes. The suitcase lunge should be walked with a tall torso and level shoulders, switching the kettlebell at the 25ft mark before returning for the second 25ft. Do not rush the switch, use it as a brief reset. On the single arm push press, get the bell to the front rack at the collar bone, dip and drive with the legs, and lock out completely before cycling the next rep. Five reps per side is a short set, which means there is no reason to break it, but the position still matters. Athletes who shortchange the lockout or press from a loose rack position will feel it in the shoulders by round four. Find the pace in round one and hold it. Seven rounds is there for athletes who move well and stay disciplined on transitions.

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