Wednesday, November 30th

The Overhead Press -Starting Strength

Performance is in red, Competition is in blue, Links are in green

A) 3 sets of:
Push Press x 5 reps
rest 60 seconds 
Weighted Pullup x 3 reps
rest 60 seconds 
Double Under Practice x 30 seconds
rest 60 seconds 

(Work to a heavy set on the Push Press and Pullup)

B) On the minute, for 21 minutes:
Minute 1: 10/7 Calorie Row
Minute 2: 10 Thrusters 
Minute 3: 12 Burpees

(Scale so you get at least 15 second of rest per round.)

A) 3 sets of:
Push Press x 5 reps 
rest 60 seconds 
Weighted Pullup x 3 reps
rest 60 seconds 
Double Unders x 40 reps
rest 60 seconds 

(Work to a heavy set on the Push Press and Pullup)

B) On the minute, for 21 minutes:
Minute 1: 14/10 Calorie Row
Minute 2: 10 Thrusters 95/65
Minute 3: 12 Burpees 

(Scale so you get at least 15 seconds of rest per round)

 

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