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December 8, 2016


EMOM for 10 minutes
3 Push Press

Today we are working on the push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  Keep your lower half locked and resist the temptation to drop under the bar and perform a jerk. When returning the bar to your shoulders make sure to catch it with a soft knee to avoid the bar coming crashing down on you.


8 min AMRAP
Deficit Push-Up 45/25lb*
*15 Sit Ups after each set

In today’s workout we are scaling up the difficulty of the already challenging push-up.  For the deficit push-ups you will place each hand on a plate to increase the range of motion.  Make sure that you are still touching your chest to the ground for the rep to count.  If you are doing knee push-ups you can still use the plates to make them a little tougher.  Go with regular push-ups if you are unable to tap your chest to the ground while keeping a rigid body through the push-up when using the plates. Avoid breaking at the hip or “snaking” to get the rep done.


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