400M jog

Grab light KB

10 KB deadlifts

5 Goblet Squats

5 KB Russian Swings

5 Am KB Swings

5 KB push press per side

3 Wall Walks

5 empty bar push press


Push Press


Increase weight ea set

Video courtesy of Catalyst Athletics.  Last time with Push Press this cycle before we re-test our 5X5 on this.  The goal is a heavy set of 5, a heavy set of 4, a heavy set of 3, a heavy double, then a heavy single.  It does not have to be a 1RM attempt, but if you are feeling good today, go for it!  Even if you need to do a couple extra singles.  As always, with Push Press, you should see a significant increase of weight you can handle vs. the weight you used for Strict Press.  With Push Press, getting a powerful dip, and then drive with the hips should get the bar moving fast!  Best way to avoid the re-bend of the knees is to squeeze your butt as you extend the hips and knees.  This should keep them good and straight as your press HARD!



Handstand Push Ups

Am KB Swings (53/35)

Jump Squats

Video courtesy of Functional Bodybuilding.  Demo of Jump Squats.  Little “up and down the mountain” triplet for us today!


Scaling Options:

HSPUs -> Pike Push Ups off a box* -> Pike Push Ups off the floor**

KB weight -> 35/25 -> as needed

Jump Squats -> Air Squats

Video courtesy of NorCal Fitness.  Demo of pike push ups off a box.

Video courtesy of Global Bodyweight Training.  Demo of Pike Push ups off the floor.



Cool Down:

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD.


Pigeon Pose – 1 Min per side

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