Saturday's Make up


A.1: Push Press (3x5)

*Work up to a heavy set of 5 (3 total heavyish sets) *Don’t rest bar in front rack between reps *Use slightly more load then last week. This is the week we max out (10/10 difficulty) Next cycle is a deload. *Perform another 3 x 5 @90% of the weight just used on your heaviest set

A.2: Barbell Inverted Row (3x15 tempo 20X0)

*Add loaded vest if able *Don't do these between deload push press

Metcon (AMRAP - Rounds and Reps)

AMRAP 18 minutes: 30 meter kettlebell farmer’s walk 7 Toes to bar 15 meter reverse crawl

Extra Work

a: DB Strict Press (3x12 tempo 20Xo)

*Don't forget the two second lower

b: Dumbbell External Rotation (3x12 tempo 20X0)

c: 1 and 1/2 Chest to bar pull-up (3x3-5 reps)

*Load if able *Unload with feet on box *Maintain hollow position throughout


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