Columbus Day Schedule:
Intent: Upper Body Strength
EMOM 15 mins, build to heavy Shoulder to OH.
Protocol: From the rack.
Go strict Press until failure.
Switch to Push Press until failure.
Switch to Split Jerk to finish.
9 Bar Muscle Ups
6 Strict HSPU
Row 24/18 cals
C: 9 C2B, 6 kipping HSPU, Row 18/15 cals
M: 9 Ring Rows, 6 box HSPU, Row 15/12 cals
We’re going to start to work shoulder and pushing strength and capacity today. Part A should allow you plenty of time to tie last week’s PR on the strict press and then immediately transition to push press and split jerk. The ideal rep range would be 5 reps of each – so build accordingly.
Part B is a fun interval test. If you go out too fast on interval one then you’ll be paying the price in the second and third intervals. Find a consistent strong pace for the gymnastics work that you feel comfortable maintaining for all three intervals. Push HARDER than you want on the rower.