Mobility: None


Skill Practice Warm Up:  None.


Workout:  Push Press

7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)

Superset: Dumbbell Split Squats (deficit lunges)

7 x 2 (6 sets of 2 reps “across,” the same weight for all sets)


Metabolic Conditioning Workout:  “Ataturk” – As many rounds as possible in 7 minutes.

5 shoulder press (A: 95lbs, Intermediate*: 55lbs, Novice: 35lbs)

5 push press (same)

5 bumper plate burpee (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

10 toes to bar

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