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MONDAY 200511

Warm-up

200m Jog
15 Dislocates
10 Behind the neck presses
10 Good Mornings with twists
20 hops over the PVC

Empty Barbell warm up….

Take 30 sec to prep front rack
5 Presses
5 Dips + Press
5 Push Press


Strength and Skill….

Push Press from the floor….1 Clean plus 3 Push Press.

EMOM for 4 minutes of 3 Push Press to build to a challenging weight to start for the working sets…..

Push Press from the floor….
We will work off a clock every 2:00 for 5 sets of 3 Push Press.


Push Press 5×3

Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps


FITNESS 200511

Complete as many rounds and reps as possible in 15 minutes of:

Run 400 Meters
8 Strict Pull-Ups
12 Single Arm Push Press (6 per side)


PERFORMANCE 200511

Complete as many rounds and reps as possible in 15 minutes of:

Run 400 Meters
8 Strict Pull-Ups
12 Single Arm Push Press (6 per side) (#50/35)


At Home Warm-up

When the clock starts, perform…

Two sets of:

60 second Run/Bike/Row/Jumping Jacks
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Handstand Hold OR Plank
30 seconds of Swinging Bear Hugs
30 seconds of Russian Baby Makers
30 seconds of Kang Squats

30 seconds rest


Squat Press and Dodging Devils

When the running clock reaches 15:00, perform the following…

Against a 2-minute running clock, complete as many reps as possible of:
10 Goblet Squat @ 2 sec descend + 1 sec pause Tempo
15 Dumbbell or Barbell Push Presses
Max Reps of Alternating Single-Arm Devil’s Presses in the remaining time

Rest 60 seconds between sets, and complete a total of five (5) sets.


Dumbbell Bodybuilding

When the running clock reaches 35:00, perform the following…

Three sets of:
Dumbbell Rows x 8-10 reps each arm
Rest 30 seconds
Dumbbell Floor Press x 8-10 reps
Rest 30 seconds
Dumbbell Farmer’s Hold Bulgarian Split Squats x 8-10 each leg @ 3 Sec descend
Rest as needed


Mobility

LAX to Pec and Traps and Shoulders
Roll posterior
LAX to feet

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