20250717 - “Press & Pivot”

Training Session Focus: Strict press, rotational core, and overhead stability work.

Warm Up:
2 Rounds
10 Shoulders CARs
5 Inchworms to Down Dog
10 Scap Wall Slides
10 Banded External Rotations
:30s Side Plank

Work:
1: Rotational Slam Ball Throws - 3x5/5
2: Barbell Strict Press - 5x2@85-90%
3: Barbell Push Press - 3x5 (fast as possible)
4: Barbell Landmine Rotations - 3x12
5: Banded Dead Bug Holds - 3x:20s per side

METCON - AMRAP10: “Over & Out”
10 DB Push Press (50/35)
8 Burpees
6 V-Ups
200m Run

Cool Down
Overhead Triceps Stretch - :30s per side
Foam Rolling Upper Back - 1:00
Seated Neck Rotations - 1:00
Seated Box Breathing - 1:00