200M Sprint

15 KB Swings  70#/53#

10 BW Bench Press (W- 3/4 BW)

Rest 2 Minutes.

3 times.

Then.

21 Press  75#/43#

9 Burpees

15 Push Press  95#/63#

15 Burpees

9 Push Jerk   115#/83#

21 Burpees

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level.  You may have heard Coach Glassman's quote of what he says to someone who starts a fitness conversation with how much they can bench press.  "Do you want to impress me? Do that much with your heart rate maxed out. That would impress me."  Here's the workout to do just that.  Do the sprint/ KBS and then get under the bar and bang out the bench press. Do this interval set 3 times and try to do the bench press unbroken.  The second workout, make sure you have all the plates near by to make the weight changes after you've completed the burpees. Also, make sure you are performing the exercises as prescribed. In other words, don't do 15 push jerks when we're asking for 15 push presses. The push press has NO double knee bend in it. It's a dip drive with straight legs at the top. The weights are not too heavy to hurt the already fatigued shoulders too badly. Good execution of the movements minimizes stress on the shoulder muscles. Think hips.

Long time CFEC/La Mesa Workout client, Debbie "Riverside" Greenfield, finally make her debut on the web site, performing flawless ring push ups and deadlifts. She's been at it for a solid 5 years.  Even with a stressful job, she has made health and fitness a priority.  It makes the rest of her life that much easier to manage. Thank you, Debbie, for your on going support.