Wednesday, January 18, 2017


Push Press
3-3-3-3-3-3-3, ascending

In between the 7 working sets of push press, perform sets of:

5 strict weighted pull-ups

5 strict unweighted pull-ups or 3 slow and controlled negatives

5 box-assisted pull-ups (knees bent, toes on box behind athlete)



From – January 23, 2015

Complete as many rounds as possible in 15 minutes of:
Row 15 calories
10 Box Jumps, 30″/26″
5 Push Jerks, 185/135
Note – no racks.

As written.

Box jumps@24″/20″ (no step-ups)
Push jerks@165/115

Box jump height scaled as needed. Athletes are encouraged to jump instead of step-up to whatever height is manageable. Step-ups to a box are OK if jumping is contraindicated.
Push jerks@155/105, 135/95, 125/85, 115/75, or further as needed.

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