top of page
Search

11/29/22

Warm up

10 cal row

200 m run

10 cal row

Then

3x5 Single arm n leg strict press


Strength

Push press-Build a heavy 4


Conditioning

EMOM21

Minute 1 12/9 cal row

Minute 2 200 m run

Minute 3 2 push presses


Accessory

3x10 lateral raises

3x10 rear delt flys

 
 
 

Recent Posts

See All
4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
1/20

Test week-Day 2 Find a 1, 2 or 3 rep max for Bench press Strict press Max unbroken push-ups Max unbroken chin ups or on the hand grip Australian push-ups Max unbroken pull-ups or overhand grip Austral

 
 
 
1/19

TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 

Comments

bottom of page