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STRENGTH

PUSH PRESS - WEIGHTLIFTING

 Every 3:00 for 3 sets 5 Push press

Intended Stimulus: Heavy, hip-mediated vertical press strength focus. Start at a challenging weight and build to a near 5 rep max.

*Leaderboard your heaviest set of 5.

 

WORKOUT:

3 Rounds for time:

21 Pull-ups

15 Ring dips

9 Push Press (135/95)

INTENDED STIMULUS AND WORKOUT OPTIONS

This is an upper body demanding workout with some pressing redundancy. Most will need to scale the reps and the load to keep the intensity high. Faster athletes could finish in under 7:00 if competent at gymnastics and no one should go beyond 12:00.

Intermediate

3 Rounds

15 Pull-ups

12 Box dip *Choose a variation that makes this challenging for 12 reps.

9 Push press (115-95lbs/75-65lbs)

 

Novice

3 Rounds

15 Jumping pull-ups

10-12 Box dips *With feet in front

9 Push press (95-65lbs/65-55lbs)

9 Push press (135lbs/95lbs)