Wednesday 04.10.2017


Scaled) 1) Push Press, 5-4-3-2-1

2) "Pushed Around"

15/12 Calorie row

10 Barbell Burpees

Max Push Press 75/55

Rx) 1) Push Press, 5-4-3-2-1

2) "Pushed Around"

every 3:00 x 4 Rounds

15/12 Calorie Row

10 Barbell Burpees

Max Push Press 115/80

Comp) Primer: 3 Sets

5 Waiter Squats (each side)

5 Crossack Squats (each side)

1) 0:00-7:00, Build to a Moderate Pause Overhead Squat

7:00-14:00, Build to a Moderate Pause Snatch Balance

2) Step Back Lunge, 3x12 (6 each leg)

35/40/45% of 1RM Back Squat

3) "Pushed Around"

every 3:00 x 4 Rounds

20/15 Calorie Row

12 Bar Facing Burpees

Max Push Press 135/95


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