Thursday 2020.12.03
Strength
Push Press:
- x 10 x 3 sets
Notes
Today’s strength is push press. You will perform 3 sets of 10 reps with about 2-minutes rest between each set. All sets should be performed with the same weight. Take a 3-5 warm up sets to build up to a weight that will be challenging but allow you to successfully perform all 10 reps across all 3 sets.
Be careful to keep your legs locked after you drive up from the dip. And pause for a moment with the bar locked out overhead before beginning the next rep.
Conditioning
Every minute on the minute for 16:00:
- Minute 1 – 55 Double Unders
- Minute 2 – 20 Jump Lunges + 6 Strict Pull Ups
- Minute 3 – Max Calories
- Minute 4 – rest
Notes
Today’s conditioning is 4 rounds of double unders, jump lunges, pull ups, and calories. You will begin a new station at the top of each minute. Your score is the number of calories completed each round.
The double unders should take no more than :40 to complete each round. Adjust the number or perform single unders as needed.
The jump lunges should be completed continuously. If you do not feel comfortable jumping, step up and step back.
The pull ups should be completed unbroken. Substitute ring rows if needed.
You will work for a full minute on the calories. Record the number of calories each round and try to stay consistent. This should be a hard effort.
