Strength
Strict Press
- Build to a heavy set of 5 with a :01 pause overhead each rep
- Drop 15% and perform 2 sets of 5
Notes
Today’s strength is strict press. You will build to a challenging set of 5 reps with a :01 pause overhead each rep. After you find your heavy set of 5, take 15% off the bar and perform 2 more sets of 5.
Focus on keeping your belly tight and don’t let yourself arch your back as you press up.
Conditioning
Every 2:30 for 8 rounds:
- 8 Toes to Bar
- 6 Box Jump step down
- 8 Shoulder to Overhead
- 36 Double Unders
Notes
Today’s conditioning is 8 rounds of toes to bar, box jumps, shoulder to overhead, and double unders. You score is your slowest of all 8 rounds.
The toes to bar should be performed in 1-2 quick sets. Substitute knee raises or sit ups as needed.
The box jumps should be done with no hesitation between reps. Adjust the height accordingly.
The shoulder to overhead should be performed unbroken. You may use a barbell, dumbbells, or kettlebells. A push press or quick push jerk is recommended.
The double unders should be quick and unbroken. Don’t spend more than :20 on the jump rope. You may substitute single unders or pogo jumps, and choose a number that allows you to complete the work in :20.