Shoulder press 3x15

Rounds for time

500m Row
21 Box jump overs, 24/20″ (step down)
12 Power clean and jerks @ 70/47.5kg (155/105lbs)
9 Bar muscle-ups

Time cap. 20:00

SESSION NOTES
Overview. Be smart on the 1st round of the workout. You can lose so much time in the last round if you start out too hot. Complete the row and box jumps at a steady pace. The barbell and the bar muscle-ups are where time is gained or lost.

Strategy. It’s always tricky to pace a row in the beginning of a workout, it’s so easy to go way too fast. What pace do you think you would be holding in the second round? Don’t go faster than that on the first row, there is still a lot of work to be done. Steady pace on the box jump overs, a pace you can hold without needing a break and allows you to get straight to work on the barbell. You can lose a lot of time on the clean & jerks. Make sure to be strict on yourself, don’t walk away from the barbell. Time your breaks! Do not take random breaks, keep count. It might make sense to take bigger bar muscle-up sets when you are feeling good in the first round and then break it up more as you get more tired. In the muscle-ups it’s also very important to track your rest, start the next set before you want to.

It will not feel great to go back on the rower, try to get it up to speed and then settle into your pace ASAP it will feel better after a few seconds.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing in each movement?
– How did your row pace progress as the workouts went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → Other monostructural (500mSkiErg or 1000m BikeErg or 400m Run)
Box jump overs → Lower box → Step overs
PC+J→ 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over

Push press

3 x 4 @ RPE 8 (75+%1RM push press), go every 2:00-3:00

Pause push press + push press

2 x 2+3 @ RPE 7-8, go every2:00

Pause push press

3 x 3 @ RPE 7, go every2:00

– Pause for 2s in the dip on the pause push presses. Focus on vertical dip and driving up aggressively into extension as you will not be able to use the stretch reflex of the dip.

6x
4min ON/2min OFF

For Calories or meters

15 minutes of :

10 Renegade Rows
10 Cossack Squats
:30 sec Chin Over Bar Hold
60 sec wall sit

Shoulder Press ( Waves )

8-6-4-8-6-4-8-6-4

Go every 3:00

3x3-6 Strict handstand push ups

Back squat:
1x8@65%
1x8@70%
1x6@80%
1x6@85%

Front squat:
1x5@70%
1x5@75%
1x5@80%
1x5@85%