"Skill Sets and Death by Push Press"(8.25.2010)

WOW! Dave What Big Arms You Have!

I. Myofascia Release Warm-Up(Hit the Target Areas for a time of 5:00 minutes):
ITB Band
II. Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
PVC Dislocates
Samson Stretch
Shoulder Mobility(Bands)
Lunge and Twist
Arm Circles Forward and Backward
Spiderman Lunge

III. Strength Skill Set and Metabolic Conditioning Workouts of the Day:
A. Halting Snatch Deadlift(3 second pause at mid thigh position) , 3 reps x 3 sets, rest 60 seconds
B. Snatch Pull, 5 reps x 3 sets @ 90% of best snatch, rest 90 seconds between sets
C. “Death By Push Press”
*On the minute every minute, perform the prescribed amount of push presses*
Men- 95 lbs
Women-65 lbs

* Perform the prescribed amount of repetitions, until you can no longer perform the number of reps within the minute*

Post Weights Used and Number of Rounds Completed.