Warm-up:
Complete 2 rounds:
Complete 500 rope jumps for time.
Post time of each effort to comments.
Complete 4 rounds:
5 BB push-presses AHAP
max effort pushups (strict)
rest 90 seconds
Post weight and max number of pushups from each round to comments.
Complete 4 rounds:
5 OH BB presses (strict) AHAP
max effort pushups (strict)
rest 60 seconds
Post weight and max number of pushups from each round to comments.
Daily Extras -
Add 20 stab DB chest flys 15/20 ea. AFTER pushups, to each round of presses & push presses above.
Workout Notes:
- Any time you go OH with a heavy bar using momentum, you generally need to be fully recharged before attempting another set. Note that I'm only suggesting 90 sec rest after those heavy push-presses. It won't be enough rest for rookies. Rookies, please take more time. 5 min isn't too much. Make sure you are fully recharged before attempting a heavy bar OH. Vets, still be careful, but try to do it as written.
- Do rope jumps like THIS
- Max effort pushups = number max pushups you can perform unbroken in ONE bout.
- Remember: the NEW push press standard is, heels cannot leave the ground.
- Having a hard time doing strict pushups from your toes, but doing them from your knees = too easy? Try THESE.