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Components

Push Press

Paused, Split Jerk + ...

Metcon

Settings

Workout

Tuesday - 07/06/21

3 ROUNDS
5 Inch Worms + Push-Up
10 Up-Downs + Jump*
15 Light Band Pull Aparts

*Up-Down (aka- No Push-up Burpee): Jump the feet back and in with no Push Up, then jump with the arms OH.

A: Push Press (5x5 @70%* (of training max))

Push Press

*Training max is from Heavy Single on 07/01

B: Paused, Split Jerk + Split Jerk (0:03 in dip) (4x2+1 @60-65% (of split jerk))

Metcon (No Measure)

4 SETS FOR QUALITY
8 Single Arm Ring Rows/ Arm
10 Half Kneeling Banded Pallof Press/ Side
1:00 Banded Plank

-Rest As Needed b/t Sets-

C: Metcon (Time)

3 rounds
500m Row
100' handstand walk

Metcon (No Measure)

Optional Finisher

3 SETS
8 Plate Halos/Side*
25 Banded Straight-Arm Pull-Down

*Keep plate light

-Rest 1:00 b/t Sets-

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, July 06, 2021

Male Clients

Rashad
Whyce

4:45 PM Armed Comp/OLY Cl...

5 x 5 @ 175 lbs

Female Clients

Marjorie
Saint Jean

Armed Comp*: 10:00 AM

5 x 5 @ 95 lbs