Warm Up:
Two sets of:
Supinated Grip Passive Hang on Pull-up Bar x 60 seconds
Dive-Bomber Push-up x 10 reps
Run x 200m
Two sets of:
Banded Palloff Hold x 30 seconds per side
Barbell Overhead Hold x 30 seconds (work on establishing tension from the feet, through core, up to the barbell)
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 60-70%
Set 2 – 5 reps @ 65-75%
Set 3 – 5 reps @ 70-80%
Set 4 – 5 reps @ 75-85%
Set 5 – 5 reps @ 75%+
B.
Complete as many rounds and reps as possible in 15 minutes of:
3 Wall Walks
6 Dumbbell Bench Presses (70/50 lb DBs)
12/9 Calories of Assault Bike
30 Double-Unders or Lateral Parallette Jump-Overs
A 5×95 5×100 5×105 5×110 5×117.5#
B. scaled to 50# dbs 12 cals echo bike
4+2 du
A. 65, 75, 80, 83, 75#
B. 4+3 rx (double unders)
A. Last set: 5 reps at 95# (based off 115# 1rm)
B. 5 rounds in 16:31, 50×2 dumbbells (had to sprint 50′ from Erg to DU space and back)
2.5 mile run with some sprint work at the end.
Strict press up to 115.
Is this saying 25 reps every 3 minutes, or 5 reps every 3 minutes progressing in weight?
It’s one set every 3 minutes moving up in weight.
Thank you
A: Top Set-195#
B: RX (Jump Overs) – 5 Rounds + all but jumps
A. Strict Press
1. 115lbs
2. 125lbs
3. 135lbs
4. 145lbs
5. 155lbs
*Based off 190lb 1RM
B. AMRAP
5 + 21 reps RX