Tuesday
Warm-Up.
Wall Slides x 10 reps @ 2020
Y’s, T’s & W’s x 5 reps each
Followed by…
Three Rounds:
Row x 60 seconds
Pec Activation x 60 seconds
Then…
A.
Five sets of:
Push Press x 6 reps @ 11X2
Rest 2 minutes
Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the same loads used on June 24, but aim to achieve at least 6 reps on each set. If you missed this session on June 24, use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.
B.
For time:
800 Meter Run
80 Push Presses (95/65 lbs)
800 Meter Run
Boom Lite
Warm-Up.
Wall Slides x 10 reps @ 2020
Y’s, T’s & W’s x 5 reps each
Followed by…
Three Rounds:
Row x 60 seconds
Pec Activation x 60 seconds
Then…
A.
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds
B.
For time:
800 Meter Run
80 Dumbbell Push Presses
800 Meter Run
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