Strength
4 Sets of:
5 Strict Press + 5 Push Press
Rest 90 sec between sets
*Build to today’s heavy set
MetCon
“Cherry Garcia”
Rx
Complete the following for time:
400m Run Buy-In, then
3 Rounds of:
12 Push Press 115/75
12 Kettlebell Sumo Deadlift Hi-Pull 70/53
End-and-Back Farmers Carry x 1 KB 70/53 (end of building, single arm carry)
400m Run Cash-Out
L2
Push Press @ 95/65
Kettlebell Sumo Deadlift Hi-Pull @ 53/35
Farmers Carry @ 53/35
L1
Push Press @ 75/55
Kettlebell Sumo Deadlift Hi-Pull @ 35/20
Farmers Carry @ 35/20
Today we start with strict and push press. The goal is to work up to a weight where the last 2 reps of the strict press are a struggle, then go straight into the push press focusing on getting a big pop from the hips. Focusing on your hips will help you get through the last 5 reps, with your shoulders being a little toasty from the strict press.
The MetCon is a quick 3 round workout sandwiched by 400m runs. The push press and kettlebell sumo deadlift hi-pulls are designed to compliment each other as far as muscular activation, with your traps being very active throughout both movements. Try and knock these out quick, unbroken if possible. The single-arm farmers carry is designed to challenge your core and front-rack stability. It is a pretty far single-arm carry so I highly recommend switching arms at the end before making your way back. The first run should be at a moderate-to-high pace and the last run should be an all-out effort.