Friday, SEpt 16
Strength:
Push Press : 5 @ 60%, 5 @ 60%, 5 @ 60%, 5 @ 60%, 5 @ 60%, 5 @ 60%, 3 @ 70%, 3 @ 7...
Push Press 1x5 at 60% 1RM
Push Press 1x5 at 60% 1RM
Push Press 1x5 at 60% 1RM
Push Press 1x5 at 60% 1RM
Push Press 1x5 at 60% 1RM
Push Press 1x5 at 60% 1RM
Push Press 1x3 at 70% 1RM
Push Press 1x3 at 70% 1RM
Push Press 1x3 at 70% 1RM
Push Press 1x3 at 70% 1RM
Push Press 1x3 at 70% 1RM
Push Press 1x3 at 70% 1RM
*Rest as needed between sets.
Athlete Instructions
Complete sets every 1 min for 12 mins.
Notes
The focus today is on the speed on each rep and making sure that we hit a firm lockout overhead before letting the barbell come back down to the shoulders for a firm rebound into the next rep.
"Strong Side"
As many reps as possible in 7 mins of:
1 Dumbbell Deficit Push-up
1 Double Dumbbell Burpee Deadlift, 50/35 lbs
1 Double Dumbbell Hang Muscle Snatch, 50/35 lbs
1 Double Dumbbell Thruster, 50/35 lbs 2 Dumbbell Deficit Push-ups
2 Double Dumbbell Burpee Deadlifts, 50/35 lbs
2 Double Dumbbell Hang Muscle Snatches, 50/35 lbs
2 Double Dumbbell Thrusters, 50/35 lbs
3 Dumbbell Deficit Push-ups
3 Double Dumbbell Burpee Deadlifts, 50/35 lbs
3 Double Double Dumbbell Hang Muscle Snatches, 50/35 lbs
3 Double Dumbbell Thrusters, 50/35 lbs ... Continue adding 1 rep each round to each movement until time expires.
Athlete Instructions
Notes
This escalating dumbbell complex will pack a solid punch for the entire body. This will flow very well from one rep right into the other, which will mean that you may find yourself on the round of 5 pretty darn quickly and this is where the workout will really start. Once you hit the 5s, you will have to manage when to put down the dumbbells and keep your rest periods very short as this is only a 7 min workout.
L2: 35/25
L1: 25/15