Strength
Shoulder Press @ 11X1
- 4 Reps
- 4 Reps
- Max Reps
Notes
Today’s strength is strict press. Each rep will be performed with a :01 pause overhead, :01 negative, :01 and pause on the front rack.
You will perform 3 working sets. The first two working sets will be sets of 4 at a rate of perceived exertion of 7/10. Here, you should feel like you could complete a few more reps after the 4th rep. The last working set, you will perform as many reps as possible with that same weight.
Conditioning
3 Rounds
In 2:00:
- 50 Double Unders
- 15 Dumbbell Push Press
- Max Calories in remaining time
Rest 2:00
Notes
Today’s workout is three two-minute intervals with two minutes rest between each. You will begin each interval with a buy-in of 50 double unders and 15 push press. With the remaining time you will complete as many calories as possible. Your score is the total number of calories completed across 3 rounds.
The double unders should take no longer than :40. Adjust the number of reps or substitute single unders.
The push press should be a light-moderate weight so that you can complete 15 reps unbroken each round.
Find a hard, but sub-maximal pace to hold on to for the remainder of the work interval. Your goal should be to complete the same number of calories each round.