Monday Jul 18

Push Press

Warm Up

General

2-3 sets

30 seconds Stiff leg row

6 Inchworm push up into downward dog

6 Band strict press 

Mobility

Banded lat stretch

2 sets of 10 reps/arm 

Push Press Drills

– 20-30 secs Front Rack Mobility, elbows forward

– 5 Strict Press

– 5 Dip holds, hold 5-10 seconds

– 5 Dips holds + push press, heels down (3s)

– 5 Push press, heels down 

Metcon Prep

2 sets @ ascending

3 tempo power cleans @ TnG

3 Bar facing burpees 

Strength

Push press

1 x 5 @80%

2 x 4 @82%

2 x 4 @85%

Rest 2-3 minutes between sets

TC: 18 min

Score: Weight

Scaling Options

Beginner

5×4 @ moderate 

Workout

For Time

10-9-8-7-6-5-4-3-2-1

Power Clean 60/45 KG

Burpees Over the Bar

Score: Time

Scaling Options

Fit

Power Clean @moderate

Burpees

SC

Power Clean 40/30 KG

Burpee over the bar

RX+

3 sets of 4 rounds

3 Power Clean 60/45 KG

3 Bar Facing Burpees

Rest 2 minutes between sets 

Accessory

Wide Stance Good Morning

3 x 20 reps

Rest 60-90 seconds between sets 

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