9.1.2021
Warm-up
[3:00-13:00]
3 Sets for Quality
1:00 Cardio Choice
:20sec 1/2 Kneeling SA OH Hold
10/10 Paloff Press
5 Inchworm Push-Ups
Specific Prep
[13:00-18:00]
Dip position- Foot Grip, elbow position, torso upright
3-5 x Dip Hold 2 second and stand
3-5 x Dip + Drive
3-5 Push Press w/ Practice reset directly to dip position for next rep
Weightlifting
[18:00-31:00]
Push Press (Push Press 7-7-5-5-3; Every 2:30 x 5 Sets)
#1: 7 reps @ 70%
#2: 7 reps @ 70%
#3: 5 reps @ 75%
#4: 5 reps @ 77+%
#5: 3 reps @ 82+%
BUILD: start light and move to moderate/heavy for day
Specific Prep
[31:00-42:00]
3-5 reps of each movement in workout
Metcon
[42:00-57:00]
J.T. (FITNESS) (Time)
"JT"
For time (TIME CAP 15:00)
15-12-9 reps of:
Handstand push-ups up to 1 ab mat
Bar dips (Matador)
Push-ups
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
CC: Push/Threshold
Goal Time: 8-12:00
Be smart about how you break up reps, this workout is all about managing muscle fatigue. It’s easy to get sucked in to big sets up front, but plan for that middle and last round
J.T. (BUILD) (Time)
21-15-9
Strict Press 65/45
Band Assisted Bar Dips (Matador) -or- Bench Dips
Hand Elevated Push-Ups (to bench or bar or wall)
Cool Down/Stretch
[57:00-60:00]
:60/:60sec Scorpion Stretch
:30/:30 Thread the Needle
:60sec Childs Pose
:30sec/:30sec Iron Cross Stretch
Accessory Work
Metcon (Time)
3 Sets, for Quality
20 Banded Face Pulls
15 Side Lying DB Shoulder External Rotation
1:00 weighted plank
:30/:30 side plank
