Schedule Update
- 0515
- 0615
Open gym and the rest of the day’s schedule remains the same.
Strength
Push Press
- x 8 x 3 sets
Notes
Today’s strength is push press. You will perform 3 sets of 8 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 8 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
For time
- 400m Run
- 30 Strict Pull Ups
- 400m Run
- 20 Strict Pull Ups
- 400m Run
- 10 Strict Pull Ups
- 400m Run
- 5 Strict Pull Ups
- 400m Run
20:00 time cap
Notes
Today’s conditioning is running and strict pull ups. Your score is the time to complete all work or the number of rounds and reps completed under the 20-minute time cap.
The runs should take no longer than 2:30 each round. Adjust the distance accordingly.
The strict pull ups will get tough so start with small sets. If you don’t think you can hold a pace of 10 reps per minute, adjust the number of reps down. You may substitute ring rows. If you are doing this workout at the park, get creative.