Warm-up:
3 Rounds
HSPU - 5
DU - 75
Technique:
Push Press - 2x10
Practice from the front rack position
Strength:
Push Press - 5x3RM
Build up to your 3RM in 5 sets
Met-Con:
For Time
Tabata Burpees to 100 reps
21-15-9
95 lb Shoulder Press
Toes 2 Bar
Assistance:
Close Grip Bench Press - 2x15-20
Skull Crusher Push-up - 2x12-15
DB Kickbacks - 2x15-20
Notes:
Met-Con: complete the whole met-con for time. For the Burpee portion, do Tabata sets (20 sec work, 10 sec rest) until you reach 100 reps. Once you reach 100 reps, start the 21-15-9 portion.
Push Press 135x3,155x3,175x3,185x2,190x2
ReplyDeleteMet-Con: 15 min 57 sec. (Finished the Burpees in just over 7 and a half minutes).
Close Grip @ 135x18,12
Push Press: 155, 175, 195, 205, 215x1
ReplyDeleteMet-Con: 15:44
Close Grip Bench: 135x20,20