July 3, 2017
MONDAY!
STRENGTH: (15:00) 5×5 Push Press
Perform progressively loading sets of 5-5-5-5-5 Push Press (UB) for the time allotted. Note: Your 5×5 does not include your warm up sets. Form is Key!
*Clips are required. De load with Care.
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Push Press
focusing on form and technique.
Do not go to failure.
Skill Work: Practice with BB Only or Light
Weight. Perform 3-5+ reps (UB) resting
between each set.
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
12 OH Swings #44/25
50 Alt. Toe Taps (“16 box)
16 Alt. Plank Climbs
50 Flutter Kicks
MET CON: 10:00 AMRAP!
Goal: 5R+
COMPETITOR:
10 Shoulder to OH #135/95
12 Toes to Bar
10 Alt. Pistol Squats
—-
*(space permitting) Ready for a “modified”Pistol Squat Progression? See your coach!
RX:
10 Shoulder to OH #115/85
10 Toes to Bar
12 Alt. “weighted” Split Jump Lunges
#25/15 DB
PERFORMANCE:
10 Shoulder to OH #95/65 (#75/45)
8 Toes to Bar (6 T2B-A or
15 Hanging Knee Raises)
12 Alt. Split Jump Lunges
(12 Alt. weighted “FR” Lunges #25/15 DB)