"More Heavy Presses"

Crunchfest 4.jpg

Warm Up (3 Rounds):

10 seconds at each move:

  • Jog
  • High Knees
  • Butt Kicks
  • Jumping Jacks
  • Arm Circles

Then...

Tabata (8 Rounds):

  • Push Up Plank (20 sec)
  • Rest (10 sec)
  • Pillar Plank (20 sec)
  • Rest (10 sec)

Skill (NFT):

Work on Press with a PVC pipe.  Make sure your elbows are in a good position at the bottom and you have a strong, locked out position at the top.

Strength (3 x 10 @ 90%):

  • Push Press
    * Do 3 x 10 at 90% of your 10RM from last week *
    * If you don't know your 10RM, find one *
    * Take 3 to 4 warm up sets before adding weight *

Then...

  • Chainsaw (3x 10)
    * 10 reps each arm *

Met-Con (For Time):

  • 10 Calorie Row
  • 20 Box Jump/Step Ups (24/20)
  • 30 Ring Rows
  • 40 Hand Release Push Ups
  • 50 Weighted Sit Ups (25/10)
  • 60 Wall Balls (20/14)
    * Do all reps of one move before moving on to the next *
    * If you're feeling feisty, do 2 rounds *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Foam Roll
  • Smash Shoulders with Ball