Today's Workout:
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x Max Reps in 45 seconds
Chest to Bar Pull-ups x 10-12 reps

B. Every 2-minutes for 12-minutes (6 sets):
Strict Shoulder Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

C. Two sets for times of:
10/7 Bar Muscle-Ups
20 Burpee Box Jump-Overs (24″/20″)
30 Shoulder to Overhead (95/65 lbs)
40 Double-Unders
Rest 4 minutes

Sprint, REST, REPEAT.
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