Thursday March 4th
WORKOUT GOALS
1.) Ensure the push press load is repeatable but challenging.
2,) Choose a manageable pull-up scale.
RX
FOR TIME
750/650m Row
30 Push Press (155/105#)
30 Pull-ups
500/400m Row
20 Front Squats (155/105#)
20 Burpees
300/250m Row
10 Push Press
10 Pull-ups
200/150m Row
5 Front Squats
5 Burpees
Level 2
FOR TIME
750/650m Row
30 Push Press (105/75#)
15 Pull-ups
500/400m Row
20 Front Squats (105/75#)
10 Burpees
300/250m Row
10 Push Press
5 Pull-ups
200/150m Row
5 Front Squats
5 Burpees
Level 1
FOR TIME
500/400m Row
30 Push Press (75/55#)
30 Ring Rows
300/200m Row
20 Front Squats (75/55#)
20 Burpees
300/200m Row
10 Push Press
10 Ring Rows
200/150m Row
5 Front Squats
5 Burpees
Stretching
3 SETS
1:00 Foam Roll Upper Back
1:00 Foam Roll Lat / Side
1:00 Foam Roll Lower Back
Accessory
Rest, Stretch and Recover
Notes
This workout is a really fun chipper, with a variety of movements and modalities. The push press is the crux of this workout. You are looking to scale so that you can manage sets of 5-8 reps. The loading should feel moderate to heavy. The front squats should be completed in 3 sets. They should feel moderate. The burpees and pull-ups should feel more like an annoyance rather than a road block. Choose a scale and rep scheme that allows you to move through them without stopping more than a couple of times.
