November 13, 2017

MOTIVATING MONDAY!

STRENGTH: (15:00)
5×3 Push Press

Perform progressively loading
sets of 3-3-3-3-3 Push Press
(UB) for the time allotted. Note:
Your 5×3 does not include your
warm up sets. NO rebounding.
Form & technique are
key!

*Do not let empty BB’s drop
when de loading your bar! Clips
are required.

SCALE DOWN OPTION(S):
3 Rep Semi Heavy Push Press
focusing on form and technique. Do not MAX out!

Skill Work: Practice with a BB
Only or Light Weight. Perform
3-5+ reps (UB) resting between
each set. Work in some core work!

STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
400 M Run
15/12 Calorie Bike
50 Bicycle Kicks
15 Double Knee Hugs

MET CON: (15:00) For Time!
Goal: Sub 12:00

Ladder:
2-4-6-8-10-10-8-6-4-2

*Perform 1 Parking Lot Run every 3:00 beginning at the 3:00, 6:00 & 9:00 mark!

COMPETITOR:
Handstand Push Ups
Deadlifts #135/95
Shoulder to OH

RX:
Deadlifts #115/75
Shoulder to OH
Handstand Push Ups

PERFORMANCE:
Handstand Push Ups
Deadlifts #95/65 (#75/45)
Shoulder to OH