Wed, July 15, 2015

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Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 KB Swings
  • 10 Push Ups
  • 5 Ring Dips

 

  • —Strength—
  •  
  • Group A – Push Press 4x3x80%
  • Group B- Push Press 4x5x70%
  • Group C- Push Press 4x8x55%
  •  

If you don’t have a 1RM for your push press, which is usually about 20% more than your press, use the following. I went a little lower to give people some more linear progression time and calculated at a 15% increase. So here’s the break down on getting to your starting weight from your 1RM press (provided you got one in testing):

 

  • ADVANCED:  Group A- 1 RM Press x 92%
  • INTERMEDIATE:  Group B- 1 RM Press x 79%%
  • BEGINNING:  Group C- 1 RM Press x 64%%

 

—-Conditioning—

7 min. AMRAP 

  • 10 KB Swings (53/35) – Advanced = 70/53)
  • 200m Run
  • 10 Push Ups (Hand Release) – Advanced = 10 Ring Dips

 

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