Tuesday 11/14


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!

Extra Work

4 Rounds: Ring Face Pull x 10 reps 2112 Tempo 30 Second Supinated Hang Rest 60 Seconds


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