Strength
Press + Push press
3×5 Press @ 70% 1 RM Press* + ME Push Press
*If 70% is too much of a jump, add 2-3# more than last week
Workout
For time
800m run
15 Thrusters – 115/75
400m run
12 Thrusters – 115/75
200m run
9 Thrusters – 115/75
**Wrapping up another week of the press/push press complex. This is our 3rd week, and we started week 1 at 60%. As you’ve gotten used to the movements, hopefully that also means a better idea of what we’re looking for rep wise on the ME portion, as well as what weight to start with on the press to hit 5 reps for 3 rounds. If you can’t do the 70%, try to go up a few lbs from last week, or from the last time you hit this complex. Spoiler alert – we’ll be doing it on Monday next week, and then on Saturday the week of the 13th.
The workout is a simple couplet – monostructural + weight lifting. We’ll put together the lunges from Monday with the press in strength from today in the form of a barbell thruster. I’m not asking you to max out on the thrusthers, but use a weight you can move fairly quickly. Think of “Helen” that we did last Tuesday. That’s the speed I’m looking for – quick transitions from one movement to the next.
Daily Reading
“Treat your Financial Fitness Like Your Physical Fitness”