4×5 SOTS Press/OHS Combo @ 2 x 8-15# DB
BB Push Press @ 25-30% 1RM + Lockout Ladder
8 Presses + 10s Lockout
7 Presses + 10s Lockout
6 Presses + 10s Lockout…
Continue to 1 Press + 10s Lockout
This is one block, do 3
Rest plenty between
P1 300m Row/Ski
P2 Rack Hold
10x Heavy MB Tosses each over 8″ Pull-up Bar (to recover)
3 rounds each player
A lot of people today were surprised by their lack of mobility. The SOTS Press/OHS Combo is humbling to say the least and highlights the need for self care techniques to mobilize both the hips and spine. Lately we’ve emphasized these techniques a lot more and it’s beginning to show. I’m constantly seeing people on stretch bands and foam rollers before, during, and after training. This brings a smile to my face.
The tricky part about the lockouts is that it’s intended to be a rest. If one possesses adequate mobility and core strength it is. However, if the spine is locked or the core is weak this position is anything but rest.
If I ever want to “force” someone to go harder than they normally would I prescribe tag team work. The accountability of knowing another person is suffering until you finish has a way of motivating.
In the end both people end up suffering.