Tuesday 050917

Jon Jon

Jon Jon

Bench Press
3 x 5 - Across
5 Weighted Strict Pull Ups after each set

Minute 0-8
21-15-9
Press (75/55 lbs)
Box Jumps (24"/20")

Minute 8-16
21-15-9
Push Press (115/75 lbs)
Walking Lunge Steps


Coaches Note: The push press is a far more efficient way to move a weight from your shoulders to overhead than the strict press. Using your hips to create upward velocity on the bar, you'll feel the bar move more quickly overhead. The press requires that you keep your legs locked and butt squeezed using only the power from your shoulders and arms. Today you'll have a an opportunity to do both and have the benefit of building upper body strength as well as developing power through the push press and box jump.