Strength
Strict press + push press
3 working sets of 3+6-8
Perform 6-8/side seated straddle side bends between sets
Notes
The weight on the strict press should feel like an RPE 8, or like you could have done another 2 strict presses if necessary. Once you’ve completed 3 strict presses, finish your set by performing 6 push presses. Focus on loading the hips and getting a vertical drive in the push press. You do not have to cycle these reps–meaning you can reset on the shoulder after each rep.
Perform all 3 sets at the same weight.
You may elevate the hips if necessary on the straddle side bends. You can also just focus on getting into a good straddle position if the side bends are a little too advanced.
Conditioning
For time
21-15-9
Double kettlebell deadlift
Chest to bar pull ups
Calories
12 min cap
Notes
Today’s workout is a descending ladder of double kettlebell deadlifts, chest to bar pull ups, and calories. You will complete 21 of each movement, then 15 reps of each movement, and finish with 9 reps of each movement. Your score is the time it takes to complete the descending ladder or work completed at the 12 minute time cap.
Your kettlebell weight should be moderate. Aim to complete each set of deadlifts in 1-2 sets.
Try to finish the chest to bar pull ups in no more than 3-4 sets each round. You may substitute chin over bar pull ups, banded pull up variations, or jumping pull up variations. The goal here is to choose a more challenging version of pull ups.
Calories should be completed at a pace of at least 13-15/minute. If this pace sounds overly aggressive for today, consider lowering the calories to 18-15-9.