Workout of the Day for 220319:
Five 3-minute rounds of:
10 push presses
Max-reps weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.
♀ push presses 105 lb, pull-ups 25-20-15-10-5 lb
♂ push presses 155 lb, pull-ups 35-30-25-20-15 lb
Post reps completed each round to comments.
Scaling:
Reduce the weight on both exercises. Choose a weight with which you can complete at least 5 push presses when fresh. If you do not yet have a strict pull-up, use a band for assistance or perform ring rows.
Intermediate Option:
Five 3-minute rounds of:
10 push presses
Max-reps weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.
♀ push presses 95 lb, pull-ups 20-15-10-5-5 lb
♂ push presses 135 lb, pull-ups 30-25-20-15-10 lb
Beginner Option:
Three 3-minute rounds of:
10 push presses
Max-reps assisted pull-ups
Rest 2 minutes between rounds.
♀ barbell- 75 lb
♂ barbell- 55 lb
Comments on Workout Tips for 220319
Rxd
10-8
10-8
10-9
10-9
10-10
Scaled to 105# push press, and 25-15-15-10-5# weighted strict pull-ups
16-19-19-21-24 total pull-ups at each weight
Push-press unbroken. Pull-ups were broken a lot, especially toward the last 30-45 sec of each round where they got down to single reps.
Good job bro
51/174
10 One Arm Push-Press KB 32kg
PU RX
15, 15, 13, 12, 16
Five 3-minute rounds of:
10 push presses
Max-reps weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.
10-11
10-9
10-11
10-12
10-16
totals 50-59 ,109 reps
♂ push presses 115lb, pull-ups 20-15-10-5-0lb
Workout Tips for 220319
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