Push Press - Metcon

Monday, October 17, 2022

Home Gym

1200

Warm-up

3 ROUNDS

4 Air Squats w/Alt. Thoracic Rotation

4 Push-Up to Down Dog

4 Cat/Cows

4 Alt. Step-Ups

INTO…

2 ROUNDS

6 Med. Ball Front Squats

3/3 Med. Ball Around the Worlds

6 Alt. Med. Ball Alt. Forward Lunges

6 Broad Jumps

 

Strength

Push Press (5x4 @ 75-80%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 3 of 11

 

5x4@100# (74% of 135 2-Rep Heavy)

Metcon

FOR TIME

30 Med. Ball Front Squats (20/14)|(14/10)

30 Push Press (95/65)|(65/45)

30 Wall Ball Step-Ups*

30 Wall Ball Push Press to Target

30 Front Squats

30 Box Jumps

30 Wall Balls

30 Box Jump Overs

*Hold WB Any Way for Step-Up.

(Score is Time)

 Box Heights - Based off knee being parallel to hip. This will be RX for both Step up and Jump movements. 

This one snuck up on me and was tougher than I expected:  I used a 14# med ball and scaled the push press to 55#.  Everything was going fine until the barbell Front Squats.  I broke them up 10/8/7/5 and was still pretty winded.  Wall Ball shots were equally tough at 15/10/5.  I grinded it out to finish in 18:57