Session #1

Warm-up

Coaches Choice

Weightlifting

Push Press (5x3 @ 85% of 1RM)

Spend 5 minutes warming up to your 85%.  At the 5 min mark we'll be doing 1 set every 90 sec.
5:00, 6:30, 8:00, 9:30, 11:00.

If you do not have a 1RM Push Press and you have yet to do Push Press with us.  Use each set to work to a heavy set of 5.  This should be heavy but not maximal.

Metcon

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

To learn more about J.T. click here

Session #2

Gymnastics

Strict Handstand Push Ups (Distance)

This is to be done with hands and head on blue mats or 25# plates and an abmat.

6x4 @ 3RM
rest as needed between sets

Bitch Work

Overhead Squat (5x3)

Work to a heavy triple.  If this is a new movement for you, stay light and focus on the technique.

Metcon (8 Rounds for time)

Sled Push

8x100'

50' down and back

*Weight is based off you but it should be speed work but heavy.

Rest as needed between sets

 

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