FITNESS
A1. Push press
3×4; Building; Rest 30s
A2. Double KB front rack hold
3×30-60s; Tough; Rest 2 min
Training notes:
•Goal is to add muscle endurance work in the double KB front rack hold.
Record weights for each set.
B. E3min for 6 sets—
1st: 20-40s hollow hold + 5-8 push-ups + 20 jumping switch lunges
2nd: 10 DB push presses (tough) + 5-8 push-ups + 10 jumping squats
Training notes:
•18 total minutes of work.
•Movements should remain unbroken throughout.
Record splits for each round.
PERFORMANCE
A1. Push press
5,4,3; Building; Rest 30s
A2. Strict press
6,8,10; Decrease in weight throughout; Rest 2 min
Training notes:
•Quickly change weights between push press and press. These are a variation of “drop sets” in that the push press should be difficult and the strict press should just be some volume accumulation on top of that.
•Weights for push press go up as reps decrease. Weights for strict press go down as reps increase.
Record weights for each set.
B. E3min for 6 sets—
1st: 4 strict chest-to-bar pull-ups + 5 push-ups, hand-release + 4 kipping chest-to-bar pull-ups + 5 push-ups, hand-release + 20 jumping switch lunges
2nd: 4 strict handstand push-ups + 4 burpees, no push-up + 4 strict handstand push-ups + 4 burpees, no push-up + 10 jumping squats
Training notes:
•18 total minutes of work.
•Movements should remain unbroken throughout. Adjust reps or degree of difficulty of the movement as necessary.
Record splits for each round.
