TUESDAY 01/18/2022

FOR THE WEEK ACCUMULATE:

Run 1.5 Miles or Row 3000m

80 Strict Pullups (Use Band If Needed)

150 Pushups

Strict Press

1 Set of 5 @ 65%

1 Set of 5 @ 73%

3 Sets of 5 @ 78%

1 Set of 5+ @ 78%

[All Sets Based Off 1RM Strict Press]

Rest 1-3 Minutes Between Sets.

“Square Up”

4 Rounds For Time:

400 Meter Run

8 Shoulder to Overhead 135/95 (Rx+: 155/105)

16 Box Jump Overs 24/20 (Rx+: 30/24)

Shoulder to Overhead: Strict press, push press, push jerk, or split jerk from the floor (no racks). Should be a weight we can complete in 1-2 sets.

STRATEGY

- Pace the run in a way that will allow for 1-2 sets on the barbell.

- The shoulder to overheads will be a grind but we should aim for unbroken sets. Focus on a solid front rack position between reps and through out the dip and drive of each rep.

- Find a steady pace on the box jump overs that will allow us to stay moving and get right back out to the run.