DATE

2022/07/09 SAMSTAG Lessonplan

RX
5 rounds for time:
200-m DB farmers carry
15 deficit push-ups on DBs (35/50 lb)
10 DB push jerks (35/50 lb)

TIMECAP: 16:00

INTERMEDIATE
5 rounds for time:
200-m DB farmers carry
15 deficit push-ups on DBs (20/35 lb)
10 DB push jerks (20/35 lb)

BEGINNER
5 rounds for time:
200-m DB farmers carry
15 push-ups
10 DB push jerks (10/15 lb)

PROGRESSIVE WARM-UP | 10:00
On a 4:00 clock:
100-m jog
10 knee push-ups

On a 4:00 clock:
30 mountain climbers
10 single-DB shoulder press
3-5 strict pull-ups or feet-elevated ring rows

PUSH JERK REVIEW | 12:00
Dip-hold
Jump and land
Jump and land, hands on shoulders
Jump-punch-land-stand

then
1 set:
5 single-arm DB push jerks/side
10 DB push jerks (light)
5 DB push jerks (workout weight)

DEFICIT PUSH-UP ON DBS REVIEW | 2:00
1 set:
:20 of deficit push-ups on DBs

FARMERS CARRY REVIEW AND MINI-ROUND | 4:00
1 set:
100-m DB farmers carry
5 deficit push-ups on DBs
5 DB push jerks

COOL-DOWN | 8:00
3 sets:
:30 supine snow angels
:30 prone snow angels
:30 scap push-ups