Thursday October 5th, 2017



Warm-up Drills:

3 rounds with an empty bar

6 Dip and 3 second pause in bottom with bar in hand (think the first part of the push press..focus on the down phase only here)

8 Dip and Drive (bar stays on your shoulders, focus on a good quality dip and an explosive hip drive)

10 Dip, Drive, Press (a full push press here… focus on the core to extremity pattern and do not push the bar up before your hips reach full extension.)



Push Press


**Add weight every set to work towards a new 1RM for today.



4 x 3 minute intervals

15/12 Calorie Row

10 Bar Facing Burpees

Max Reps Push Press in remaining time (suggested weights 115,75… use a medium weight for yourself)