This week the warm ups will feature different kinds of push ups. Today will be Dive Bomber Push Ups. This is a completely random video of dive bomber push ups. I didn't even really watch it, so let me know if it's good.
Warm Up: 3 rounds of:
- 10 Dive Bomber Push Ups
- 10 Air Squats to Box Jumps
SWOD: Back Squat:
Work up to a 3rm for the day (Not necessarily your 3rm PR, but as heavy as you feel you can go with good form today.) Then do 90% of that 3rm for 5 reps, then 80% of the 3rm for 7 reps. Rest 2:00-3:00 between sets.
Metcon: Perform one rep of each lift the first minute, 2 on the 2nd minute, 3 the 3rd minute, etc. until you fail to complete the prescribed reps in the given time perio:
- SDHP (95/55)
- Any way overhead- Press, push press, jerk (95/55). The barbell must be cleaned into position.