220319

Workout of the day

(4 rounds) 5 3-minutes rounds of: (2-minutes)
(7) 10 push presses (shoulder press, double-dip push presses)
max strict pull-ups, descending weight each round (ring rows, band assisted pull-ups) 
Rest 2-minutes between rounds

W: 105lb push press, 25lb-20lb-15lb-10lb-5lb pull-ups
M: 155lb push press, 35lb-30lb-25lb-20lb-15lb pull-ups

Upper-body day! The push presses are moderate to heavy. Choose a load that you can do 10 reps or more of unbroken when fresh, and expect this to have to be broken up into a few sets during this workout. The 2-minute rest will help with the fatigue from stamina. Really focus on the timing of the drive to save the arms as much as possible during the push presses. The pull-ups are very challenging. Ideally with a decreasing load the reps and volume will be able to be sustained across each round. Scale to a pulling exercise that can be maintained for 5+ reps at a time. If you use bands for assistance start with more assistance than you normally use and work towards less and less assistance if possible. 

Workout at home

3 rounds of:
20 back pack thrusters
20 single-arm rows, right arm
20 single-arm rows, left arm
Rest 2-minutes between rounds

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