08/04/2015

08/04/2015

dynamic :
2 rounds of each of :
a) pass thrus x 1 minute
b) inch worm x 1 minute

mobility :
a) tricep smash

 

the shoulder press

-feet shoulder width apart
-elbows in front of bar
-core and legs static
-full arm extension at top

5 min emom. 5 reps on the minute.

beginners = pvc or empty barbell
members = weight of choice

 

the push press
- torso dips straight down
- hips and legs extend, then press
- finish with bar in middle of head

5 minute emom. do 5 reps every minute.

beginners = pvc or empty bar
members = weight can have perfect form with.

 

the push jerk
- hips and legs extend rapidly then press under.
- legs, arms, and knees extend to complete rep.

5 minute emom. 5 reps every minute.

beginners = pvc or empty bar
members = weight of choice with perfect form.

 

for time :
members :
5 rounds of :
10 burpees over bar
5 strict press (115/75)

rx+ = 135/95

beginners :
5 burpees
5 strict press


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