1:00 Neck Rolls
3 X 0:20 Hollow Body Hold
400 meter Jog
10 Air Squats
Fitness Level Substitution: Downward Dog Knee Push-ups
5 Strict Presses(Just the Bar)
5 Strict Presses (40% of your 1 RM)
5 Strict Presses (50% of your 1 RM)
3 Strict Presses (60% of your 1 RM)
1 Strict Press (80% of your 1 RM)
If you do not know your push press max (One Rep Max = 1 RM), then guess for the warm-up. You should find it today:)
Skills / Strength
5 X 2:30 Rounds
*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders.
Work your way up to the heaviest set you can do without putting the bar down. Set a clock for five rounds each of which are 2 minutes and 30 seconds. At the start of each round, perform 1 strict press, 3 push presses, and 5 push jerks. You will then have the remaining time in the round to rest.
Coach’s Note: Usually, depending on your technique, the strict press will be your limiting factor for the weight you will be able to use, so shoot for a number at or close to your 1 RM strict press. Also, this is a good time to work technique on these different movements. Remember, the bar will be in your hands for the start of the strict press, but will be in your front rack for the start of the push press and push jerk. There is a lot of power in the front rack position, so start getting comfortable with that bar above your collar bones and crammed into your neck;)
Equipment Substitution: AbMat Sit-ups using a rolled-up towel
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
Fitness Level Substitution: Plank on hands
Tabata intervals are 20 seconds of working as hard as you can followed by 10 seconds of rest and repeating for a total of 8 rounds. Set up the clock and do all three Tabata work-outs (a total of 12 minutes) back to back.
10 Air Squats
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