Aug 20, 2017

Monday 2017.8.21

Warmup

Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
“27 Squats”
Then
2 rounds not for time
10-12 Burpees
10-12 ABMAT Situps

WOD

Back Squat: 5-5-5
Dumbell Push Press: 3-3-3-3-3

This is a classic combination of slow and fast lifts that you often see in weightlifting programs.  In those programs, the slow lifts are programmed at 70-85% of the lifters one rep max.  Because we are executing a General Physical Preparedness (GPP) and not a weightlifting program, I want you to use about 85% of your 5 rep max, using perfect form.  The idea is to keep making gains while keeping you fresh for the rest of the week.
For the DB push presses, pick a challenging weight, keep the torso vertical in the dip-drive, and use the hips to drive the weight.  If you find yourself pressing out those last few inches, reduce the weight.

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1 comment:

Matthew DeSabio said...

165 and 45 lb dumbells