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push press

Wednesday the 12th of November, 2014

Shoulder Press 10-10-10-10 Up to 65% Pull-ups 10-10-10 Rest as needed Conditioning 21, 15 & 9 reps of: 115/93 pound Push Press, unbroken 70/53 pound Kettlebell Swing, unbroken 10 minute time limit Rest as needed Supplement EMOM 10 3 strict ring dips with turn out, 7 strict push up
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07.21.14

Warm-up 1) Mobility as needed 2) Double-under Flight simulator 5-25-5 Gymnastics 3) Push A Barbell 4) Back squat week 9/ day 1, [1 x 3@ 65%, 1 x 4@ 75%, 3 x 4@ 85%, 1 x 5@ 90%] Conditioning 5) 5 rounds, each for time 10-15 UB Thrusters (95/65) 200 meter sprint rest 90 sec after each r
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Wednesday the 18th of June, 2014

Strict Press 5-5-5-5-5+ Push Press 10-10-10 (50% of Training Max) Rest as needed The Cooper Test To undertake this test you will require a 400 meter running track – marked every 100m or a flat measured running area and a stop watch. The test comprises of seeing how far an athlet
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06.03.14

Warm-up 1) 500 meter run x 2 (jog short side and run long side of block) 2) Mobility as needed Gymnastics  3) Push B Barbell 4) 5 efforts to find heaviest complex, 3 Push press + 2 Push jerk + 1 Split jerk Conditioning 5) 5 Rds each Even: 3 Power clean (heavy but not TNG) Odd: 10 Doub
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Wednesday the 21st of May, 2014

Push Press 3-3-3-3-3+ Split Jerk 1-1-1-1-1 Rest as needed 12 Minute AMRAP of: 30 Shoulder to Overhead 135/83 Run 500 Meters 60 Wall Ball Shots *Complete run only once. If athlete moves past second round of STO, move directly to Wall Balls SCORES Supplement: 3 Rounds NFT, 10 Strict Toe
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05.21.14

Warm-up 1) 3rds, 10 Shoulder taps/ 5 Wall walks/ 10 Push-ups, perform as giant set. Rest as needed after each round. 2) Mobility for Muscle-up and Volume sets (Pre and post WOD) Barbell 3) Clean 8×2 (add weight from last week) 4) Push press 5-5-5-3-1+(75-75-75-85-95%) Superset 8
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05.14.14

Warm-up 1) 200 meter jog every 3 minutes x 3 2) 3×10 Good morning + Back squat + good morning (45/35) Barbell 3) Clean 8×2 (Add weight from last week)) 4) Push press 3-3-3-3-3+ (70-70-70-80-90%) add 5lbs to TM Superset 8 reps Clean grip Pendlay row after each set Conditionin
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05.07.14

Warm-up 1) Dynamic mobility drill warm-up 2) 3×10 (1 Good morning + 1 Back squat + 1 good morning) Barbell 3) Clean 8×2 (same weight across) 4) *Push press 5-5-5-5-5+ (65-65-65-75-85%) add 5lbs to TM *Superset 8 reps Clean grip Pendlay row after each set Conditioning 5) 15 M
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04.23.14

Warm-up 1) 3 rds, 20 Jack variations/ 10 Air squats/ 10 Kipping Ring dips/ 10 Kipping pull-ups 2) 6-10 Pistols EMOM x 5, add load if desired Barbell 3) Clean and jerk to max for day, then 3×1 (90-95% of mfd) 4) Push press 5-5-5-3-1+ (75, 75, 75, 85, 95%) Conditioning 5) Partner 6
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04.16.14

Warm-up 1) Row 30:30 x 10 rds (W:R) 2) 3rds, 10 Ring dips/ 10 Box jump (24/20)/ 10 GHD sit-up Barbell 3) Snatch to max for day, then 3×3 (70-75% of mfd) 4) Push press 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) Battle for Biscayne Preparation or 6) “Isabel” 30 Sn
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