Monday December 12th
22.12.12
INTENDED STIMULUS
4+ rounds.
Moderate loading on the push press.
Row complete in 1:00 or less.
Avoid using a push-press weight that is too light!
RX
AMRAP 8:
250/225m row
8 push presses (155/105 lb)
LEVEL 2
AMRAP 8:
250/225m row
8 push presses (115/75 lb)
LEVEL 1
AMRAP 8 min:
200/150m row
8 push presses (75/45 lb)
SKILL WORK
Post-workout:
On a 10:00 clock for load:
Build to a heavy 2 rep push press
STRETCHING
3 sets:
:30 birddog hold/side
:30 banded tri stretch/arm
WHITE BOARD BRIEF
Target rounds | 4+ rounds
Today’s workout should build our sprinting capacity and our moderate loading strength.
Choose a weight that makes it hard to get through the 8 push presses in 1-2 sets every time.
Push hard to sprint. You want to finish the row or any substitution you use in 1:00 or less. Push hard if you are finishing on the rower, every meter is a rep
Post-workout, we will practice some heavier push presses while fatigued. You will have 10:00 to start from your workout weight and build up to a heavy 2-rep weight.
