2024-05-30

• Barbell should be taken from a rack.
• To Technical Failure means that we get to a point where our form is starting to break down or our last rep is a slow grind and we end our set there.
• Sets must be unbroken to be considered Rx.
• If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
• Score: Loads used for max rep set. Log reps completed in your workout notes section.

• Reduce Percentage
• Sub Dumbbells
• Sub Floor Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

5 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to 80% + 5# in sets of 2-3 reps.
Rest at least 2:00 before attempting max rep set.

• Overview: Today athletes will be challenged to hold onto the barbell for unbroken sets each round. That being said, the box jumps should be a fast but sustainable pace, allowing us to catch our breath a little bit but too slow to where we are losing time. Finding a balance between these two movements will help us crush this piece.
• Push Presses: The barbell should be taken from the floor. Loading should not exceed 65% of your 1RM push press. Reps should take 1:00 or less to complete each round.
• Box Jumps: Athletes should fully open hip and extend knees on the box before coming down each rep. Rebounding is not permitted. Reps should take 1:00 or less to complete each round.
• Score: Total time to complete work. If capped, add 1s for every incomplete rep.

• Athletes should aim for unbroken sets of push presses, pausing with the bar overhead or at the shoulder during sets are ideal places to take a beat and catch your breath.
• Box jumps are a great option to use as your pacer. Move at a pace that allows you to recover your breathing a bit and maintain unbroken sets on the barbell.
• Focus on fast transitions throughout all rounds.

PUSH PRESS

• Reduce Loading
• Sub Kettlebells or Dumbbells
• Sub Strict Press
• Kipping HSPU

BOX JUMPS

• Reduce Box Height
• Reduce Reps
• Box Step-Ups
• 30 Squat Jumps

1 Round:
4 Push Press
4 Box Jumps
2 Push Press
2 Box Jumps