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TUESDAY 190709

Warm-up:

Individual….

Row 3 Minutes
15 Dislocates

Group….
Wall Slides x 10 reps @ 2020
10 Scorpions

Followed by…

Three Rounds:
Row x 60 seconds
10 Push ups

Review the Push Press…and take 6 minutes to build to a starting set

Strength and Skill:

Five sets of:
Push Press x 6 reps @ 11X2 tempo
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the same loads used on July 1st, but aim to achieve at least 6 reps on each set. If you missed this session on June 24, use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

12 minutes to complete.

Fitness:

For time:
800 Meter Run
80 Dumbbell Push Presses
800 Meter Run

 

Performance:

For time:
800 Meter Run
80 Push Presses (95/65 lbs)
800 Meter Run

Time cap of 16 minutes

Mobility:

LAX to Shoulders/Traps
Roll Postierior
Mash Calves

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