Today we are going to do some upper body pressing work. We are going to do build up to a heavy set of 5 push press. Make sure these are push press and not jerks. I want you to focus on keeping a neutral spine and not hyperextending especially during the last reps. From there wer are going to do 3 deload sets at 90% of what you did for A.
A: Push Press (Build to a 5RM)
B: Shoulder Press (3x5@90% of A)
Every 2 Minutes x 3 Sets (6 Minutes) 5 Reps @ 90% of Part A
Max Aerobic Power Work: Today the owrkout is two movements: running and handstand push-ups. The run is going to be 2x200m run. The handstand push-up variations are going to be pike HSPU (feet on floor or on box) or l-seated Z press. The weight for the press should be tough for 5-8 reps.
Metcon (3 Rounds for reps)
4 Sets: 3 Minute Clock: 400m Run AMRAP Handstand Push-ups Rest 1 Minute *Should have 60-90 Seconds to accumulate reps!
4 Rounds: Ring Face Pull x 10 reps 2112 Tempo 30 Second Supinated Hang Rest 60 Seconds