NOTES ABOUT TODAY’S TRAINING

– Strength: Build to a 1RM Push Press in 10 sets. Goal = beat current 1RM by 5 lbs.
– Metcon: Goal today is to complete each round without excessive bouts of rest – this workout is done with 1 KB. Go lighter than you think.

STRENGTH

1) Push Press: 1RM in 10 sets. Rest 2:00
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits
2) Review Metcon Movements + Warm-up

CONDITIONING

AMRAP 15 of KB Complex:
20 KBS (53, 35)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
Turkish Get-ups – each side
Rest as needed between rounds

L3: (45, 30)
L2: (35, 25)
L1: (25, 20)

EXTRA CREDIT

– Foam roll pecs x 60s each
– Half-kneeling Biphasic Pec stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale