Press… Week 2!

 

We will be switching to Ring Rows after Press sets to promote better shoulder strength balance…

 

STRENGTH:

Strict Press

** Perform 6 Ring Rows between EVERY set… Decrease incline to make harder!

Warm ups: 6 to 8 minutes

55% of your 3RM for 3 reps

65% of your 3RM for 3 reps

75% of your 3RM for 3 reps

80% of your 3RM for 3 reps

Work Sets:

3 sets of 3 reps @ 85% of your 3RM on a 2:30 clock…

THEN…

1 unbroken set of 10 reps @ 65% 3RM

 

WORKOUT:

:20 Double Unders (Single Unders)

:40 REST (Transition to Wall Ball)

:30 Wall Ball Shots (14#/20#)

:30 REST (Transition to Toes 2 Bar)

:40 Toes 2 Bar (Rings, Knees or Sit Ups)

*Tight kip & don’t over kip!

:20 REST (Transition back to Rope)

* 5 total rounds (15:00) through for consistency and pacing, but pick a number that challenges you!

 

Try to establish a pace on all movements that makes you work the whole time, but also allows you to keep getting the same numbers on all movements for the whole 15:00…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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