Praise Athletics – Strength & Conditioning
Warm up
200M Ski or Run AND
200M Row
2 Rounds
With 2.5 lb plates Y, T, W’s
Followed by…
2 Rounds (round 1 with empty barbell, Round 2 with a building weight):
5 Shoulder Press
5 Push Press
5 Push Jerk
Emphasize to members to work the transition of the push press and push jerk. Be sure to demonstrate the difference in the foot work
Push Press + Push Jerk (5 Rounds for weight)
Push Press x 2 reps + Push Jerk x 3 reps
Rest 2 minutes
Start at 65% of your 1-RM Push Press and build over the course of the 5 sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP X 12
12/15 Cal Bike
15 Toes-to-Bar
50 Double-Unders
Goal is 4-6 Rounds
