Work for 6 min, with a partner.
One person performs AMRAP until partner returns from run, then partners switch roles.
Partner 1: Runs 200m
Partner 2: AMRAP of 5 Push-ups, 5 Jump Squats, 15 DUs or 30 SUs
10 Banded Front Rack Presses
15 Band Pull-aparts
10 mini band Clam Shells/side
Shoulder Opener Stretch on wall – 1 min
Review of the Push Press.
3-5 min of practice with an unloaded bar while coach provides feedback
Focus on a straight bar path throughout the movement with bar locking out in line over hips and heels.
Avoid tracing around the face and arching the back as you press.
With a 18 min running clock to complete following:
7-7-7-5-5-5-5 Push Press
Build slowly in weight across sets to a moderately heavy 5 for the day. The form on your last set of 5 should feel just as strong and powerful as your first set of 7. Rest as needed in between sets.
10 rounds for time – 16 min cap
30 DUs or 90 SUs
10 American KB Swings
10 Box Jumps
P – 32kg/24kg, 30”/24”
L- 24kg/16kg, 24”/20”
F- 60 SU,16kg/12kg, 20”/16”
30 sec hold then 30 sec rest for 10 rounds
Wall Sit hold at parallel – to scale up, hold weight plate on lap