WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 5 MINUTES*
10 PLATE HOPS
8 PLATE DEADLIFTS
8 PLATE STRICT PRESS
*AT 3:00 ADJUST MOVEMENTS TO:
16 PLATE TOE TAPS
5 PLATE G2OH
5 PUSH-UPS TO PIKE
STRENGTH
EMOM X 6 MINUTES*
2 DB PUSH PRESS
+
2 DB PUSH JERKS
INTO…
EMOM X 6 MINUTES**
1 DB PUSH PRESS
+
1 DB PUSH JERK
*BUILD TO A MODERATE-HEAVY WEIGHT.
**BUILD TO A HEAVY WEIGHT
*** THE OH PROGRESSIONS FOR THIS STRENGTH CYCLE WILL ACT DIFFERENTLY FROM OTHER STRENGTH MOVEMENTS. WE WILL SEE A VARIETY OF OH COMPLEXES OVER THE 8 WEEKS TO BUILD STRENGTH AND IMPROVE CYCLING.
WORKOUT
10 ROUNDS
10 PUSH-UPS
12 PLATE GROUND TO OVERHEAD (45/35)
*OPTION TO DO DB DEFICIT PUSH-UPS.
FINISHER
TABATA (:20 ON/ :10 OFF)
MOVEMENT 1 - PLATE OVERHEAD HOLD
MOVEMENT 2 - PLATE WALL SITS*
*PLACE PLATE ON THIGHS WHILE DOING WALL SIT.