FRIDAY, AUGUST 30TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today we are building to 1RM Push Press over the course 7-8 sets. If you have a current max your goal is beat that number by 5#s so have a plan in place. – Metcon: This workout is intended to be fast-paced and completed in big sets. Weights increase on your push press each round as the reps descend. We are looking for 90% effort today so don’t worry about pacing – challenge yourself to go hard.
B) Warm Up (3:00 – 15:00)
3 Minutes of: Minute 1: Single Unders Minute 2: Double Unders or Attempts Minute 3: Triple Under Attempts Then, Grab a barbell and 1 KB and complete: 15 Bent-over Barbell Rows 10 KB Windmills each side 15 Push Press w. empty bar 10 KB 1-Arm Rows each 15 Hang Power Cleans w. empty bar 10 KB Windmills each side Then, Review the Push Press
C) Strength (15:00 – 40:00)

1) Push Press: 5-4-3-2-1+.

Rest 2:00 – Build to a 1RM

– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.

2) Chest Supported DB Rows: 1/4 x 15. Rest 60s. *These can be done on a FLAT bench if needed
D) Metcon (40:00 – 50:00)
For time:

100 Double Unders

25 Push Press (95, 65)

75 Double Unders

20 Push Press (135, 95)

50 Double Unders

15 Push Press (155, 105)

L3: (75, 55) (115, 75) (135, 95) L2: (Double Under Attempts) (65, 45) (75, 55) (95, 65)
L1: (Single unders) (Light to Moderate DB Push Presses for all rounds)

*9:00 Time Cap
E) Extra Credit (50:00 – 60:00)
Banded OH Triceps Extensions: 4 x 15. Rest 60s