Push Press (5x8 @ 75% of 1RM)
Spend 5 minutes warming up to your 75%. At the 5 min mark we'll be doing 1 set every 2 minutes.
5:00, 7:00, 9:00, 11:00, 13:00.
If you do not have a 1RM Push Press take 90% of what you did for your second set of 8 last week. If you were not here last week. Spend the 5 sets building to a heavy set of 8.
12 Strict Pull Ups
10 1 Arm DB Press/per arm 25#/15#
10 Cal Row
12 Push Ups
DB Press 35#/25#
Strict Handstand Push Ups (Distance)
This is to be done with hands and head on blue mats or 25# plates and an abmat.
6x3 @ 3RM
rest as needed between sets
Clean Pull (5x3)
All percentages are based off 1RM. Pull from the floor, pausing at the knee then finish with a high pull.
Clean Deadlift (4x3)
Clean Grip Deadlift
These are meant to keep a tempo.
3 sec on the pull
2 sec pause at the top
3 sec on the descent
0 sec at the bottom