Tuesday 09.01.2020

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Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Drills & Yoga Poses
III. 2 Rounds of
5 x Power Cleans
5 x Press
5 x Push Press
10 x Hollow Rocks
IV. Mobility

Impact/Focus: Push Press 5×2 + 5×1
Warm-up as needed before completing the following 10 Rounds of Push Press on the :75. The first five Rounds are at 2 x Push Press, climbing weight as able to set-up an ideal progression towards a single rep record. The final five rounds of :75 intervals will climb weight at 1 x Push Press per lift.

5 Rounds on the 75 seconds of
2-2-2-2-2 x Push Press (climb weight)

5 Rounds on the 75 seconds of
1-1-1-1-1RM x Push Press (climb weight)


  • Points of performance across the sets of 2 reps is to build weight tactically and efficiency towards the sets of 1 while using the multiple reps to develop ideal positioning in the dip from the start of the set through the re-racked rep.
  • Emphasis is overall focused on power and efficiency from the dip and drive part of the lift.
  • Build to a heavy one rep record for today once working through the single rep sets.

Post loads to comments.

Complete for time versus a 15:00 Time Cap
Run 400m
15-12-9-6-3 reps of
Push Press (95/65lbs)
Box Jumps (24/20”)
Run 400m


  • Scale Push Press weight as needed.
  • Pull-ups for Ring Row today is 1:1 for repetitions.
  • Adjust box jump height or substitute box step-ups if scaling this movement; 1:1 for reps here as well.
  • Scaled volume for the Running would be 200m per effort.
  • Scaling for overall format today would entail rounds of 10-8-6-4-2 reps in place of 15-12-9-6-3.
  • Scaling Example: Complete for time versus a 15:00 Time Cap
    Run 200m
    10-8-6-4-2 reps of
    Push Press (75/55lbs)
    Ring Rows
    Box Jumps (20/16”)
    Run 200m

Post scores to comments.

Samy Daghir

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