Warm Up:
2 sets:
:20 jumping jacks
10 PVC shoulder presses
10 PVC good mornings
10 PVC pass-throughs
Skill Work:
3 sets:
7 push presses
– Build to workout weight or slightly over.
WOD: PUSHY GWEN
15-12-9 reps for load:
Push press
Intermediate:
15-12-9 reps for load:
Push press
Beginner:
15-12-9 reps for load:
Push press
Home Workout:
3 sets:
5-10 unbroken pike push-ups
– Rest :15.
Max-reps unbroken dumbbell push presses (35/50 lb)
– Rest 3:00.
– Use two dumbbells.
Movement scaling options:
Push press: Load, dumbbell push presses
Cool down:
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side