Strength: Strict Press Cycle
**If you were able to maintain the tempo’s, try to add more weight compared to last week
3 Rounds
6 Strict Press 65-70% of 1RM (4 Second eccentric)
rest 30 sec
5 shoulder to ear press + 5 ear to OH press + 5 full press (light dumbells, 15-20lbs)
rest 30 sec
15 Banded Y-Raises
Rest 3 Min
Score is the weight used for strict press, it is also recommended to keep track of DB weights
WOD:
RX:
3 Rounds
20 OH Reverse Plate Lunges 45/25
15 AMSU
20 OH Reverse Plate Lunges 45/25
15 Handstand Push Ups
16 Min Cap
Fitness:
3 Rounds
20 Reverse Lunge Steps
15 AMSU
20 Reverse Lunge Steps
15 Push Ups