Strength
Push Press
- x 6 x 3 sets
Notes
Today’s strength is push press. You will perform 3 sets of 6 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 6 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
Complete as many rounds as possible in 12:00:
- 10 Kettlebell Snatch (5/arm)
- 8 Pull Ups
- 6 Push Ups
Notes
Today’s workout is 12-minutes of kettlebell snatch, pull ups, and push ups. Your score is the number of rounds and reps completed.
The kettlebell snatch should be done in unbroken sets of 5 per arm. If you do not have access to a kettlebell, use a dumbbell. But if you do have access to a kettlebell, use it. The kettlebell snatch is more technical and a good skill to use.
The pull ups should be done in 1-2 sets each round. Any style is acceptable. You may substitute jumping pull ups or ring rows.
The push ups should be quick and unbroken. Elevate your hands if you think you’ll reach a point where you need to break them up.