Posts Tagged ‘push press’

Had a bit of a challenge programming conditioning today for myself. My legs were dead from a thruster conditioning session yesterday and heavy power cleans and front squats the day before. I don’t like upper-body focused conditioning sessions because they are just plain easier than ones which use the lower body, especially when it comes to aerobic demand. Worked out this little number.

7 rounds for time (no breaks) of:
row 500 meters,
6 barbell push press at 135

Once all rounds have been completed, immediately do 30 box jump burpees with no rest.

This conditioning session was a little longer and a little easier than the ones which I ususally do, but it was a good way to give my legs a bit of a break while still getting in a decent workout. For the record, next time I think I might try 165 on the PP. Felt like I could have pushed a bit harder there. Enjoy! #allgo

I communicate a couple of times a week with a friend of mine who does CrossFit. She suggested I take a look at the “Fight Gone Bad” WOD. I found this video explaining the routine and the story behind the workout. MMA fans will recognize the fighter for whom the workout was originally designed.

The programming for the original “Fight Gone Bad” WOD is as follows:

3 rounds composed of 5×1 minute activities. 1 minute rest between rounds.

Activity 1: rowing machine (C2 rower)

Activity 2: wallball

Activity 3: sumo deadlift high pulls

Activity 4: push press

Activity 5: box jumps

I thought this looked like a really good workout, but I did have to adapt it a little bit. I didn’t have an area to do wallball, and I just plain don’t like the sumo deadlift high pulls. Both the position of the hands and the position of the feet in that exercise do not have a ton of functional carryover. I kept the same breakdown of 3×5 minute rounds with each round being composed of 5×1 minute activities. My programming was as follows:

Activity 1: thrusters (95#)

Activity 2: deadlift and row combination (Perform 1 standard power deadlift. Once the bar has been put back on the floor after the eccentric portion of the lift, extend the knees while keeping your lumbar extended and perform one bent over row – 95#)

Activity 3: box jumps (24 inch box)

Activity 4: push press (95#)

Activity 5: rowing machine (C2 rower)

All in all it was a pretty brutal conditioning session, which meant it did its job. Next time I perform this, I think I might try to use a lighter barbell. My focus in this conditioning session was supposed to be aerobic conditioning, but the weight was heavy enough that my muscular endurance struggled and therefore I had to stop more than I would have liked given what the goal of the workout was.

Feel free to use the template of 3×5 and 5×1 to design your own MMA conditioning workout. Keep this in mind however… As much as I don’t like Coach Glassman (the creator of CrossFit), he does make a good point about activity order in the video posted above. If you are looking to focus on aerobic conditioning during a workout, be very aware of the order which you program your exercises in. If you do 3 minutes in a row of squatting variations, your legs will likely become the limiting factor before your aerobic conditioning does. As a result, try to use the order of the activities to give certain muscles a break. This is why I programmed the thrusters and the push press so far apart in the round: to give my shoulders and traps a rest. Hope you give either of these workouts a try. And by either of these workouts, I mean mine. Yeah, shameless self promotion – big surprise. #allgo