Warm up: 300 m row/200 ft climb/400 m run, 10 pass thrus, 10 windmills; 2x: 4 wall climbs, 10 hollow rocks, 30 mtn climbers
Mobility: Front rack/wrist
Skill Focus: Strict Press
Warm up and build to working weight. . .
Press 3 x 5 @80% 1rm Levels 2 & 3
Press 3 x 5 Level 1 (up 5-10# from last time)
Level 3
60 s s2o 135#/95#
60s row/climb/air dyne for cals/ft div 10/cals
60 s rest in pillar hold (5 burpees if come out)
Level 2
60 s s2o 115#/75#
60 s row/climb/air dyne
60 s rest in pillar hold (2 burpees if come out)
Level 1
60 s db pp
60 s row/climb/air dyne
60 s rest in pillar hold
5 rds for max reps/cals or ft/10
Post total reps for s2o/pp, total cals or ft and any penalties for score
What Are You Training For? It's that time again. . .
The Goal Board is a looking a little lonely. If you had a goal on the board for Aug/Sept have you achieved it? If so -- excellent; let's make new ones. If not -- why not? Reassess and determine a strategy/course for success.
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