Tuesday Oct 30 2018

Part A

Push press                        
5 x 5 @ 60% of push press(5,0,0,0)- as soon as the bar hits the shoulders dip and drive

Part B

B1- 3 x 8 SA 1/2 kneeling bottoms up KB press                                 
B2- 3 x 8 banded row to rotation-from quad position

Part C

EMOM for 10min-  rounds 5                                         
1 - 24 landmine alternating  push press  GP - 15/10 plate,  OP - 25/15  plate  CP - 35/25plate                                      
2- 16 KB swings     GP - 1.5/1   OP - 1.75/1.5,   CP - 2/1.75          

rest 2 min                                            

EMOM for 10min-  rounds 5                                         
1 -Landmine squats-Bar in front rack- hands in V shape  GP - 18 reps,  OP - 22 reps,  CP - 26 reps                                  
2- Rope climbs   GP - 1 x 15/12ft,  OP and CP - 2 x 15ft