monday, nov. 20

Strength:

Push Press 1x7 at 75% 1RM

Push Press 1x7 at 75% 1RM

Push Press 1x5 at 80% 1RM

Push Press 1x5 at 80% 1RM

Athlete Instructions

Complete sets every 2:30 mins.

Athlete Notes

Pause 1 seconds in the overhead lockout position on each rep % of 1RM Push Press Focus today is on the lockout overhead with the bar over midline. Be sure to hit a vertical dip and drive that is patient, short and strong!

"Fresh Out of the Oven"

As many reps as possible in 8 mins of:

10 Devil Press, 50/35 lbs

10/7 Echo Bike Calories

8 Devil Press, 50/35 lbs

10/7 Echo Bike Calories

6 Devil Press, 50/35 lbs

10/7 Echo Bike Calories

4 Devil Press, 50/35 lbs

10/7 Echo Bike Calories

2 Devil Press, 50/35 lbs

10/7 Echo Bike Calories

10 Devil Press, 50/35 lbs

10/7 Echo Bike Calories

8 Devil Press, 50/35 lbs

10/7 Echo Bike Calories

6 Devil Press, 50/35 lbs

10/7 Echo Bike Calories

Athlete Notes

Stimulus: Anaerobic / Muscular Stamina RPE: 8/10 The focus today is on a high power output workout with the goal of getting through the round of 2 and trying to make it make to the round of 10s

Primary Objective: Complete the round of 2 Devils Press + 10/7 Calorie Echo Bike

Secondary Objective: Complete each bike in under 45 seconds

Machine Alternatives 13/10 Cal Row