TUESDAY

A little 101 on the weekly focus. I'm sure everyone's starting to love wall balls after last weeks focus, if not then double whatEver you done last week. The trick is to maintain an element of volume even though a brand new focus is upon us again this week. Work it into your schedule SOMEHOW. Eg: We squat like ALL the time so what better way to warm up a squat than Wall Balls. If you are really struggling with them, you don't have to always use the requested weighted ball & height. Try using a lighter ball for say max reps. Or if your coordination is limiting, then lower your target height & work on consistency of reps etc etc. The biggest mistake of all though would be, discarding them because you perfected them last week & feel they're no longer a priority. That will 100% bite you in the ass at some point. So like any fine machine, it needs to be kept oiled.
WEEKLY OPTIONAL FOCUS
Toes To Bar x 75
Tabata Row
*If you attend CFP twice a week, then perform Tabata Row at least Once. If your an Unlimited Athlete then 2 Tabata Row sessions is your MINIMUM



(A) Push Press: 5-5-5
Warm-up as needed. Look to establish a 5RM Push Press. Rest 2 minutes between sets.


(B) Mobilise & prep for part (C) when you have finished mobilising, MOBILISE EVEN MORE


(C) "Diane”- 21-15-9 (10min Cap, Scale accordingly)
Deadlifts: 102/70/55
HSPU (Games Standard)
NOTE: Scale option for HSPU is 2 mats Max or seated strict Dbell press.
Sit on floor with feet out in front of you


(D) Mobilise again.
Any additional time, refer to weekly focus or work a needed skill