Friday Jan 3 2020


Warm up

2 sets

20 Calorie Row

15 Glute Bridges

10 Russian baby makers

10 Wallballs light


3 Sets For Quality:

5 Tempo Ring Rows

10 Front Rack Reverse Lunges

:20 Second Front Squat Hold


Take 4-6 Warmup Sets to Build to Working Weight

Push Press

4 Sets of 6

Rest 2 Minutes Between Sets

• This is week 3 of 4 for this push press progression

• As a reminder, the weight stays the same across all 4 sets

• Let’s aim to build in loading from our last effort, adding 2-4%

• For Example:

Last Completed Weight:* 200#

Today’s Weight:* 204-208#

• The 6 reps come from the rack and are meant to be completed unbroken each set


Warmup Sets

3 Sets:

100 m run

10 Plate Hops

3 Thrusters


Every 3 Minutes x 5 Rounds:

200 m run

15 Plate Hops

5 Thrusters

*Building to a Heavy Thruster Weight

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