041 : 025 Push + capacity

If you have done the previous session, you might feel that this is a bad idea, I think that means you are on the right track. Compounding work like this has a very strong effect, one that most people avoid. We usually stay away from what is sore or worked and tend to split training into repeatable patterns that don’t ever go too far in one direction. But there is a lot to be gained by only rearranging training sessions, not necessarily doing any more volume or work. I wanted to embed some power as well so that is in the warm-up. I gave the option to either work a technical heavy snatch (adding weight each round) or use a light DB/ KB and train the capacity of the tissue. Either way, in 20min you can get quite a lot done. The D-Ball Bear Crawl could be one of the most frustrating movements, it is extremely fatiguing and moves so slowly, which means I love it. Pick a ball heavy enough that you are frustrated with it. The middle section moves fast and you can really smash down on it.

Warm:

1x 90-sec Shoulder CAR on each side

PAIL/RAIl External Rotation

then

1x Power or muscle snatch + 4x burpee over bar + weight each round. Go until technical failure or when you hit 20min

Work

Cash-in

100m D-Ball Bear Crawl

30-20-10-20-30

DB Hang Snatch (total for both sides)

Weighted Bear Crawl @ 2x 50lbs

Double unders (I want the stress in the shoulders and grip but if you can’t double under, sub for lateral bar hops)

Cash-out

50cal seated Ski-erg (pull up a bench, feel the abs cramp)