Tuesday July 11, 2017

STRENGTH

Push Press: 5 x 5 Ascending

5 sets of 5 Ascending slightly in weight, all sets should be challenging but you should not be failing during set 3 or 4. Alternatively, if your max push press is 250, your firset set should be heavier than 95lbs. Aim for one set every 2 - 2.5 minutes.

METCON

For Time:

Run 600m
60 Wall Ball 20/14
Run 600m

Cap = 14 Minutes.

There is no Rx + option. Lighter medball = faster cycle speed = go faster = more fitness.