14 Sept 2016

Warm Up:  Shoulder prep and upper body lift prep

REVIEW:  Push Press & Push Jerk

STRENGTH TESTING:  Find 1RM Push Press and 1 RM Push Jerk

WORK:

BASELINE
500m row
40 air squats
30 sit ups
20 push ups
10 pull up

Rx2:  jumping pull ups (chin up grip ok)

Rx3: lowbar pull ups / thighs touching ground on push up

As always, this workout (all levels) will be judged by your coach or fellow sufferers :)

SILVERS:
Push press 5 x 5

WORK:  Baseline

Cash Out :  Tabata hollow rocks