STRENGTH
5-3-1
Push Press
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that
weight with the goal of at least 1. Retest of pure
1RM will happen next week.
WORKOUT
“DOUBLE AMRAP”
AMRAP x 4 MINUTES
2 DB Devil’s Press (50/35)|(35/20)
6 DB Push Press
8 DB Alt. Suitcase Lunges
-Rest 1:00-
Repeat!
*Pick up where you left off in the second AMRAP.
Score at the end of the workout is one number for
total rounds & reps.
MOVEMENT ADJUSTMENTS…
Push Press – If unable to go OH today, try DB Floor Press.
Devil’s Press – Up/Downs with the DBs or Burpees without the DBs are both substitutions.
Suitcase Lunge – If unable to perform the Lunge, try weighted Step Ups but if knee bend is the issue, RDLs are an option.