Friday July 22

Friday, July 22:

Strength:

Strict Press : 4 @ 80%, 4 @ 80%, 3 @ 85%, 3 @ 85%, ME @ 85%

Strict Press 1x4 at 80% 1RM

Strict Press 1x4 at 80% 1RM

Strict Press 1x3 at 85% 1RM

Strict Press 1x3 at 85% 1RM

Strict Press 1xME at 85% 1RM

Complete sets every 2 mins for 10 mins.

"Bane"

24-18-12-6: Handstand Push-ups, Bar Facing Burpees, and Deadlifts

24-18-12-6 reps, for time of:

Handstand Push-up

Bar Facing Burpee

Deadlift, 185/125 lbs

Time domain: 7-11 mins

Time cap: 15 mins

Goal today is to keep moving and if you need to break, keep them short and sweet. We would rather see 4 quick sets of 6 on the handstand push-ups, then a set of 15, big rest, then a set of 9. For the burpees we want to see steady effort along with dropping to the floor fast to minimize the eccentric portion of lower to the floor. On the deadlifts keep the weight to 40% 1RM or below in order to stay unbroken and rhythmic.

L2: 24-18-12-6 reps, for time of:

Box Pike Handstand Push-up

Bar Facing Burpee

Deadlift, 155/105 lbs

L1: 24-18-12-6 reps, for time of:

Dumbbell Strict Press, 25/15 lbs

Bar Facing Burpee

Deadlift, 40% 1RM