Wednesday, November 21, 2018


Find a DB Push Press 1 RM

For Time:
500 m Row
100 Sit Ups
50 Squats
30 Handstand Push Ups
20 DB Shoulder to Overhead (40/25)
10 Overhead Squats (135/95)
500 m Row

Thrusday: Closed
Friday: Open Gym 9-11
Saturday: Normal

A Tip For Today
The key to getting through the bottom half of this workout smoothly is going to depend greatly on your technique.  Strength is a great asset but in order to move quickly and be efficient, you need to have a good pairing of both strength and skill.  Doing every movement strict will make you super strong but will burn you out faster and take much longer.  If your goal for a workout is to complete it as fast as possible, you want to figure out how push off the muscular burn and failure.  Skill is your answer.  This means efficient kipping on the handstand push ups and doing jerks on the shoulder to overhead.  This will give your shoulders more of a break helping you on the overhead squats.