1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Quick Post and a new Press Complex

March 02, 2015

I just have time for a quick post tonight.  Folks have done a great job on 15.1, recipe literally hanging tough on Toes to Bar, visit this site and making some big lifts.  Great work – more on that tomorrow.

We are beginning a new Press Complex on Monday – it is simple, but should really enhance our overhead position.  Take the time to find an ideal weight.

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Workout of the Day

Press Complex

From the Rack

2 Shoulder Press, 1 Push Press – after your Push Press, hold the weight overhead, actively pushing the weight up, for a solid 3 count.

Build to a heavy set of this complex in 15 minutes.

Conditioning

5 RFT

40 Doubleunders

30 Box Jumps 24/20

20 Kettlebell Swings 53/35

22 minute cap.  This is an aggressive cap.  Even if you are flying, a round may take 3 minutes – so 15 minutes would be a pretty good time.

Per our new normal, DU sub is 10 attempts and 10 Burpees.

Step up are allowed, but if you may want to consider jumping, as that may be required VERY shortly. 

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