Thursday, May 4th
Strength – Push Press + Dips E3MOM for 15 minuntes (5 sets) 5 Push Press building from 60% of 1RM Jerk Max effort -1 dips (Rings/matador/bench or box)
Strength – looking to build over our 5 sets for the push press, but with the fatigue from the dips, really focus on getting that leg and hip drive to initiate that bar moving overhead. Dips should be done most challenging variation, but we should be getting at least 5-10 reps on the first sets with our set up.
4RFT (12 min cap) 8 Shoulder-to-overhead 135/95 | 115/75 | 95/65 8 Deadlifts 135/95 | 115/75 | 95/65 8 Bar Facing Burpees | Burpee Step Overs | Burpees
Workout – looking for a moderate weight on the overhead, light weight on the deadlifts. Same weights must be used, only one barbell. We should be able to do each movement in under a minute (with recovery) to get the time cap.