10/26/2016

 

CFS member James is ready for his workout!

CFS member James is ready for his workout!

WOD:

AMRAP Strict Press 135/85lbs
when you fail, perform
AMRAP Push Press
when you fail, perform
AMRAP Push Jerk then
Prowler Push 50m (mod load)
3 Rounds
* Score = Time – Total Reps

The way this works is you have to go to failure on the Press, then straight into Push Press to failure, then straight into Push Jerks to failure. You can’t put the Barbell down during any of the transitions. If you do, that round is over. They also may not perform Split Jerks.

This is definitely a mind over matter workout.  You will want to put the Bar down before you completely fail, but try get a few more reps in even though you don’t want to!

The load for the Pressing series is going to feel moderate to heavy for the Press, a little lighter for the Push Press and Push Jerk.  Combined with fatigue, it’s going to feel challenging from the start without a doubt. The goal is to get at least 5+ Press, then a few more for both the Push Press and Push Jerk, so adding up to over 15+ reps each round. Scale the load appropriately.

For the Prowler, add enough weight so that when you do the pushes, by the end of the 50m you are struggling.   Even if you struggle with the prowler a bit, you will love it.  It’s an awesome way to light up your posterior chain!🙂

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