3×5* Push Press *
Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Handstand Push-Up or DB Push Press (45/30)|(30/15)
*10 Toe 2 Bar after every full set
-14:00 Hard Cap
REPS, LOADING, VOLUME…
HSPU: Scale back volume for athletes still learning the HSPU with 20-15-10.
Row: can be scaled to be completed in less than 3 minutes for the first set, less than 2 minutes for the second set, and less than one minute for the last set.
Push Press/DB PP — Athletes can sub for a floor press (or bench press if equipment allows) if they cannot press overhead.
Row — Athletes can sub for calories on the bike.
HSPU — Athletes can sub for the DB push press today and keep the load that will allow for big sets for the workout.