Press 5 X 3 @ 85-90% 1 RM


3 Rounds

200m Sprint

21 KB Swings 53#/35#

15 Goblet Squats

9 Depth Push-Ups (2 – 45#/25# plates)

Post press load and total time.

Coaching Tips:  Scale load and movement to match your current fitness level.  The shoulders are tricky.  They need a good and proper warm-up before any max attempt, but you can easily trash them before you get there.  To ensure that this does not happen to you, please follow this warm-up:  2 X 5 with just the bar (45# for men, women will most likely need the
15# plus two 5# plates).  To determine how much your incremental jumps should be you will need to know your goal or end weight.  For instance, if you were going to press 135# for your 5 sets of 3 reps you will need to subtract out the 45# that you warmed up with and then divide that number by 4. 135-45= 90/4=22.5.  This means that each time you add weight to the bar you will need to add 25#, then 20#, then 25#, then 20#.  This will let you begin your 1st set of 5 X 3 at the proper weight.  Your second warm-up will be 1 X 5 @ 70# (45+25=70), 3rd will be 1 X 3 @ 90# (70+20=90), 4th will be 1 X 2 @ 115# (90+25=115) and your next set will be the first of 5 X 3 @ 135# (115+20=135).  The depth push-ups will be done with each of your hands on the proper weight, and your CHEST must touch the ground between the weights.