General Warm Up (5-12)
3 rounds:
:30 Alternating Step Up
:30 Banded Pull Aparts
:30 Alternating Single Leg V up
:30 Banded Pass Through
Specific Warm Up (12-32)
T2b:
10 Scap Pulllups
10 Small Kips
5 Big Kips (2″ hitch, become weightless)
5 Knees above hips
5 Toes to Bar (or workout option)
Box Jump:
10 Alternating Step Up
5 Box Jump (lower height)
5 Box Jump (workout height)
Push Press:
5 Strict Press
5 Press Behind Neck
5 Dip and Stand (pause in dip, look for good positions, no pressing yet)
5 Push Press (pause in dip 2 seconds each rep)
5 Push Press (normal speed)
then…
3-4 Push Press (building to starting load for strength)
(32-44)
Every 2:00 x 6
Execute 3 Push Press
Build to a heavy 3 today. (85+% 1rm is your goal)
(46-56)
AMRAP 10
10 Push Press (135/95lb.)
10 Box jump (24/20’)
10 Toes to bar
Goal: 9+ rounds (cookin’)
Minimum work: 6+ rounds
Intermediate: 95/65lb., hanging leg raise
Baseline: 35/15lb., custom box height/ plate, V-Up
(56-60)
1:00 Calve Smash (each side)
(0-5)
Today we get after a triplet that is very different than yesterday. Yesterday was high skill and heavy, today should be lower skill and highly cyclical. When selecting your weight for the workout you want the barbell loaded with something that allows for 10 unbroken reps each round after a few breaths. You’d rather be slowed by the heavy breathing than intimidated to pick up the barbell each round. Use the strength work to build to a heavy 3 Push press today, you don’t need to start heavy, but finish heavy!