Push it






TRAINING IDEAS WEDNESDAY THURSDAY



WARM UP: With a single lighter kettlebell -


5 goblet cossack squats per side

10 russian swings

5 strict press per side

10 deadbugs (no kettlebell)


x3



STRENGTH: PUSH PRESS 1 REP MAX


Record your best Push Press 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.

Go from a rack, or do a power clean from the floor... some of you may do better after the clean as it "primes" your body for maximum power output! Good luck


WOD:


Complete as many rounds as possible in 20 mins of:

5 Power Snatches, 135/95 lbs

10 Pull-ups

15 Box Jumps

20 Wall Balls


Toughie with the emphasis on a heavier barbell for the snatch. Do Snatches and wallballs outside, pullups and box jumps inside (boxes may slide on cement so better safety inside)

fg3: 65-75/95-115

fg2: 55/75, scale wallball and box height, assisted pullups

fg1: 35/45, ring rows, step ups

CP: 155/105