8.20.2018

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Scap Push Up x 10
  • SA KB Push Press x 5 + 5oft Carry (Left)
  • SA Ring Row x 5 per @ 2011
  • SA KB Push Press x 5 + 5oft Carry (Right)

Workout of the Day

A. Press – Test 1RM

For the Press, perform the following reps and percentages:

  • Set 1 – 60% of possible 1RM x 3 reps
  • Set 2 – 75% of possible 1RM x 2 reps
  • Set 3 – 85% of possible 1RM x 1 rep
  • Set 4 – 90-95% of possible 1RM x 1 rep
  • Set 5 -Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

Rest 90 seconds to 2 minutes between sets.

B. Strict Pull Up (Pronated) x max unbroken reps

C. Weighted Pull Up (Pronated) – Find 1RM

D. Complete as many rounds and reps as possible in 8 minutes of:

  • DB Hang C&J x 10 (5 per @ 50/35lbs)
  • Burpee Over the DB x 8
  • TTB x 6

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