Strength
Push Press @ 10X1
- x 8 x 4 sets
Notes
Today’s strength is push press. You will perform 4 sets of 8 reps with a :01 pause overhead every rep and no pause on the front rack. Use the same weight for all 4 sets. This weight should feel like a 7-8/10 difficulty on the first working set. Aim to use about 5% more weight than last week.
Focus on keeping the elbows up in the front rack as you receive the bar and dip for the next rep.
Conditioning
Every 5:00 for 4 rounds
- 24-30 Calories
- 50 Double Unders
- 10 Single Arm Shoulder to Overhead
Notes
Today’s conditioning is 4 rounds of calories, double unders, and shoulder to overhead. You will begin a new round every 5-minutes. Your score is the sum total time from all 4 rounds.
The calories should take no longer than 2-minute to complete. Adjust the number if needed.
The double unders should be completed in no more than :40. Adjust the number of reps or substitute single unders.
The single arm shoulder to overhead should be heavy. You will perform 5 reps on one arm, then 5 reps on the other. Choose a weight that allows you to complete the 5 reps unbroken, but is challenging.