Tuesday December 7, 2021

“Knowledge is the beginning of practice; doing is the completion of knowing.” – Wang Yangming 

Warm Up: 
10 Minutes of Push Press and Push Jerk Progression

Skill Work / Conditioning:
On a 8 Minute Clock:
Max Distance Row, Bike, Ski, or Run
Alternate work and rest with a partner

Specific Warm-Up:
3-5 Sets:
3 Strict Presses (increasing weight)

WOD:
For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Intermediate: 
For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Beginner:
For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Movement scaling options: 
Strict Press: Single-Arm DB Options
Push Press: Single-Arm DB Options
Push Jerk: Single-Arm DB Options

Alternate Workout: 
Substitute DBs as needed. If you are using DBs, increase to 5 reps for all sets.

Cool down:
3 Sets:
30 Seconds Doorway Stretch / Side
30 Seconds Banded Shoulder Stretch / Side