WARM-UP
3 SETS
1:00 Single or Double Unders
10 Plank to Pike w/ :01 Hold in Pike
10 Hollow Rocks
:30 Front Rack Alt. Elbow Punches
5 Strict Press w/ :03 OH Hold
Into…
Shoulder & Trap Smash w/ Empty Barbell…
2-3 SETS x 10 Passes / Each Arm
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to 2RM Strict Press
(Score is Weight)
WORKOUT
5 SETS
ON A 2:30 RUNNING CLOCK…
8 Strict Press (95/65)|(65/45)
10 Push Press
Max Double Unders in Remaining Time…
-Rest :30 b/t Sets-
(Score is Lowest Number of Reps)
Goal – Re-testing the Heavy Double (2RM) Strict Press after our cycle-based building period. Avoid compromising the position to move the bar…keep the body position locked down! In workout, you should have at least 1:00 on the Jump Rope each round. Barbell is light-moderate for Strict Press…this should be the determining factor for loading.