Monday, October 18th

Strength: Tempo Strict Press: 4×5 @ 31X1

Note: Strict press – 3 second negative, 1 second pause at bottom and top. Really enforce the pause on the chest, not suspended in air. The first inch or two off the shoulders is the hardest part of the lift and we don’t want to neglect it.


200m Run
6 KB Turkish Get Ups 53/35

Note: we want to move fast with good control here, the run should be closer to a sprint to get the heart rate up, TGU alternate each rep (3 left, 3 right)