Wednesday 23 December 2015

Warm Up

Row 250 on your own

As a class:

2 sets:

1 wall walk (nose to wall)

5 reps each with PVC – pass thru, around the world, good morning, overhead squat

Foundational Movement

(Quick review of strict press to get newer folks familiar with the terms and differences)

Push Press

  • Feet hip width apart
  • Bar in the front rack, elbows lower than a Front Squat front rack
  • Elbows in front of the bar
  • Tight core, tight rear
  • Dip (shallow and quick), drive (rapid hip extension), press (move head out of the bar path)


Alt EMOM 10 min (5 sets each)

5 Push Press

5 Pull Ups

Choose a weight and pull up style (strict, weighted) that will challenge you.  This is a strength, not a speed.  You should be able to maintain whatever you choose for all 5 sets.


Row 300

20 Push Press (135/95)

Row 300

15 Push Press

Row 300

10 Push Press

Row 300

5 Push Press

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