Thursday 9.26.19


Push Press 5x3
If you tested your 1RM aim for these sets to be around 85%. If you performed the 4x4 last week aim to increase your load 5-10Lbs this week with the rep decrease. If this is your first week push pressing aim to establish a baseline weight that is challenging for all sets but not maximal.

Devil's Press
After each set:
Row 250M
50 Double Unders

L3- 35/25
L2- 25/15
L1- A weight that lets devils press be done in sets of 5-7 reps each round

Stretch- Hamstrings, shoulders


4 sets, in partners:
10 front foot elevated split squat with kb as weight
10 partner nordic hamstring negatives (use hands to push off from bottom back to top, partner holds ankles

For time:
150 V-Ups
every break perform 12 Db side bends each side
14 minute cap

3 rounds, for time:
12 Burpees
12 Goblet Squats
12 single arm russian KB swing each side