Pre Class:

1) Football Bar Bench Wide Grip: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%

If you don’t have a football bar go with a close grip (pointer finger on the beginning of the knurl) bench press. Warm-up as needed. Rest 90-120 seconds between sets.

Class:

2) Strict Press: 5 reps Every 2 minutes for 4 sets

Start at around 60% of your 1RM, or whatever is a moderately heavy weight. Build as heavy as you like. Focus on keeping tight position, stay away from hyperextending and putting yourself into a poor/unsafe position.

3) Push Press: 5 reps Every 2 minutes for 4 sets

Start at, or around your heaviest set of Strict Press and build up as deemed fit. Focus first and foremost on your dip and drive, this is where the movement is made or broken.

4) Push Jerk: 5 reps Every 2 minutes for 4 sets

Same ques as above. Start at or around your heaviest set of Push Press. Build as heavy as deemed fit. Parts 1, 2, and 3 should be a continuous cycle of sets, no prolonged rest between any of this, this should be 12 sets of 2 minutes.

5) 10 minute AMRAP:

5 Deadlifts 275/185

10 Toes-to-bar

15 Box Jumps 24/20

Post Class:

6) Face Pulls: 100 not for time

Break up into as many sets as needed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

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