Heavy Day
Working at 80% of your 1 rep max, across all 5 sets for:
-Push press
5 reps– 5 reps– 5 reps– 5 reps– 5 reps
FINISHER
–50 Push press (65% of your 1 rep max)
Each time you break/stop/ drop the bar you must complete:
-10 Push-ups
SCALING
-Hand release push-ups
Time Cap (6 minutes)
COACHING POINT
If the person does not know what their 1 rep max is, they’ll use this session to find their 1 rep max, followed by 2 sets of 5 reps across at 80%
Make sure they record it on their PB sheets!!
Spend time breaking down the push press and improving movement. The athlete should not complete 80% of their 1 rep max regardless, if their form is looking questionable, reduce the weight!
