50 ft. Bear crawl
50 ft. Crab walk
20 Banded pull aparts
20 single arm banded strict presses (10R/10L)
(With empty barbell/PVC)
3 Strict press
3 Push presses
4 Push jerks
4 Split Jerks
A. Strength: Jerk (15:00)
Build to a new 1RM
HSPUs (DB presses, seated DB presses, Pike push ups, Pike push ups on box)
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2006.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
The angle of the press is important as it is the only thing that distinguishes these pressing movements from each other. Make sure to pick a scaling option that is still in the same movement plane as the movement it is replacing. (dont scale a HSPU (UP) with a push up (Forward)…)
These movements will sabotage each other. Unless you are extremely proficient in these movements the name of the game will be not fatiguing. Once the athlete’s triceps, shoulders or pecs fail the athlete is doomed.
The goal here is to move at a steady pace throughout the entire workout, never failing a rep. The secret is to break up the sets into small bites. Even in the opening set of 21 HSPUs, most athletes that could go 21 unbroken would still benefit in the long run by breaking their 21 into several small sets (say, 6/5/5/5, or 7x3 or 3x7). The most common mistake in the workout (aside from scaling inappropriately) is biting off more than you can chew early on. This workout is tricky and has athletes feeling invincible through the 21s. Its in the 15s where they will regret their audacity. If not gamed well, by the time the round of the 9s gets around, athletes will be standing around frustrated because they have no more juice to keep playing. This is where the better-gamed athletes will continue to chug along through the reps and triumph with a glorious finish while the athletes that came out too hot wallow in deep, understandable sadness.
Extra Credit 1: Reverse DB Lunges
4 x 8-10 each side
Pick a weight that's challenging
Extra Credit 2: DB Lateral Raises
4 x ME. Use a weight that allows you to fail within 10-20 reps per set.
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