wednesday, feb. 22

Strength:

Push Press : 5 @ 65%, 4 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%

Push Press 1x5 at 65% 1RM

Push Press 1x4 at 70% 1RM

Push Press 1x3 at 75% 1RM

Push Press 1x3 at 80% 1RM

Push Press 1x3 at 85% 1RM

Athlete Instructions

Complete sets every 2 mins for 10 mins.

Points of Performance

Focus on a straight bar path and power through your dip and drive. Finish strong over midline with firm lockout through the elbows while bracing the belly.

"Joia Beach"

3x 3 mins RemReps: Dumbbell Bench Press, Dumbbell Farmers Carries, and...

3 rounds, 3 mins each, for max reps of:

15 Dumbbell Bench Press, 50/35 lbs

Dumbbell Farmers Carry, 50/35 lbs, 300 ft max reps in remaining time

Strict Pull-ups

Rest 2 mins between each round.

Athlete Instructions

Notes

Primary Objective: Accumulating as many strict pull-ups as possible.

Secondary Objective: Unbroken with either bench press or farmers carry- you don’t need to do both.