Today’s strength work is upper body focused. We will execute 4 working sets of strict press and the goal is for all sets today to be heavier than all sets last week. Then today’s conditioning appears as a traditional chipper but with a “red light/ green light” execution. You’ll work as hard and as fast as you can for 2:00 then no matter where you are you’ll stop for 1:00 rest. We will repeat this for 8 rounds and the goal is to get through as many rounds and reps as possible of the prescribed work!
10/7 Cal Bike or Row
3 inch worm
6 Spider man
7 Push Up
8 Sit Up
9 Light Double DB Deadlift
10 Lateral DB jump over
3 rounds for quality
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Every 3:00 execute 1 working set.
4×6
70% 1rm is a good starting place today, all working sets.
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RXConditioning:
30/24 Cal Bike/ Row
30 Alternating DB Hang Clean and Jerk (50/35lb.)
30 Hand Release Push up (no thighs toughing)
30 Box Jump Over (24/20)
AMRAP
2:00 on/ 1:00 off x 8 rounds
Intermediate:
30/24 Cal Bike/ Row
30 Alternating DB Hang Clean and Jerk (35/20lb.)
30 Hand Release Push up (thighs touching or kneeling)
30 Box Jump Over (20’/12’)
AMRAP
2:00 on/ 1:00 off x 8 rounds
Baseline:
15/10 Cal Bike/ Row
20 Alternating DB Hang Clean and Jerk (20/10lb.)
20 Kneeling Hand release push up or Wall Push up
20 Plate hop (8/4’)
AMRAP
2:00 on/ 1:00 off x 8 rounds
3×1:00 wall sit
(add weight to the front rack of your wall sit if you can, the goal is for the 1:00 to be unbroken)
If you can’t do 1:00 unbroken select a time frame you can hit for 3 sets.
