STRENGTH: (10 minutes)
#pausing push press
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press
Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk
Working through 4 sets of 4 unbroken barbell reps
Barbell comes from rack and percentages are based off your 1RM Jerk
Pause 2 seconds in the dip of the Pausing Push Press
There is no pause in the regular Push Press
Click Here to see a video demo of this complex
BeachFit will do:
AMRAP 10
6 DB Push Press
6 DB Lunges – DB at sides – Alternate 3 per leg
6 Cal Assault Bike -ARMS ONLY
WOD:
#four loko
On the 4:00 x 5 Rounds:
20/15 Calorie Row (15/11 Cal Bike)
40 Double Unders (Scale to 60 Single Unders or 7/5 Cal Ski)
7 Front Squats (165/115) Rx+185/135lbs *BeachFit will do DB Front Squats (50/35lbs)
Max 3 minutes work. Want at least 1 min rest