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TUESDAY 170221

Warm-up:

Individual…

Row 500m

Crossover Symmetry

10 Yoga Push ups

Group…

15 Dislocates

Bear Crawl Down

Crab Walk Back

Press Review

 

Strength and Skill:

Every minute, on the minute, for 8 minutes:

Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

Compare today’s result to January 17, 2017.

 

Fitness:

Complete as many rounds and reps as possible in 2 minutes of:

6 Dumbbell Push Presses
12 Neutral-Grip Deficit Push-Ups
(keep your hands on the DBs, palms facing each other, chest to the ground between the DBs)

Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

Performance:

Complete as many rounds and reps as possible in 2 minutes of:
6 Push Presses (135/95 lbs)
12 Ring Dips

Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

Accessory Work:

Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2 sec descend
Minute 2 – 45 Second Prone Plank Hold

 

Mobility:

LAX to Shoulders

Mash Triceps

Roll Posterior

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