04/22/14

Press

Wendler Deload Press – 90% of 1RM is baseline
40%x5
50%x5
60%x5

Warm Up:

500m Row
Static Shaping 3×0:30 on/0:30 off Hollow Hold on Hands and Feet

Active Shaping 3×6 Arch to Hollow Med Ball Throws 16/20# Ball

Skills and Drills 3×6 Arch to Hollow Swing on Bar, Pause between each Swing

For time:

100 Double-Unders
30 Hand Release Push Ups
50 Russian KB Swings 24/16kg
30 Ring Dips
100 Double-Unders


Posted on April 22, 2014 .