STRENGTH
5-3-1
Push Press
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure1RM will happen next week.
WORKOUT
“DOUBLE AMRAP”
AMRAP x 4 MINUTES
2 DB Devil’s Press (40/30)|(30/20)
6 DB Push Press
8 DB Alt. Suitcase Lunges
-Rest 1:00-
Repeat!
*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.
GOAL – For the strength, you should focus on speed out of the dip. The goal is a shallow dip and explosive drive out. Speed is king here! In the workout, see how long you can hold onto the DBs. Aim to complete a minimum of 1 round per minute.