Wednesday, December 21st

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Strength: Pressing Work: 2×5 Strict Press at 75% of 1RM Strict Press 2×5 Push Press at 90-100% of 1RM Strict Press 2×5 Push Jerk at 100-110% of 1RM Strict Press

We’re going to be using our strict press numbers for all of our pressing today and taking these from the rack. Numbers may vary based on strict press (i.e. a weaker strict press may need us to go higher on the percentages for the PP/PJ, or a stronger press may be harder for us to hit the numbers on the PP/PJ)

Conditioning: Every 4 min for 16 (4 rounds) 15/12 Cal Bike 12 Bar-Facing Burpees 9 Dual DB Push Press 50/35 | 35/20 | 20/10

Workout – larger classes should stagger start times by 2 minutes allowing 12 people to use the bike. Do NOT just use a rower because you didn’t want to stagger the heats. If classes over 12 people, row calories would be 20/15