TUESDAY 7.3.18

5 Rounds for Max Total Reps
1 Min Push Press
1 Min Box Jump

RX Men: 75#
RX Women: 55#

RX + Men: 95# +
RX + Women: 65# +

Box Height -

Men: Roughly 24"
Women: Roughly 20"

Score: Combined Total Reps at the End

Goal: 15 or More Push Press per Rounds / 15 or More Box Jumps

PROGRAM A

5 Rounds for Max Total Reps
1 Min DB Push Press
1 Min Box Jump

RX Men: 30-40# DB
RX Women: 20-25# DB

RX + Men: 50# DB +
RX + Women: 35# DB +

Box Height -

Men: Roughly 24"
Women: Roughly 20"

Score: Combined Total Reps at the End

Goal: 15 or More Push Press per Rounds / 15 or More Box Jumps

Oh man.  This is quite the little back and forth isn't it?

Choose a weight that will allow you to get at least 15 or so push press in that minute.  That doesn't mean they need to be unbroken sets of 15, just 15 or more within the minute.

For this movement the bar will start on the shoulders.  You will have your hands outside of the shoulders and the elbows slightly in front.  Keep the belly tight and the chest up.  You will perform a small dip keeping the heels down, chest up, and allowing the knees to come forward.  When you are cycling these - don't allow the bar to pull you forward.

From that dip position you will stand hard and fast driving the power from the lower body into the bar.  Finish by pressing the bar out overhead.  These are specifically to be a push press - no re dip!  You will finish each rep with the bar over the middle of the body with the elbows locked, and ribs down.

When lowering for the next rep practice absorbing with the knees to feed that dip.  Lower the bar with the elbows in front.  This will prevent you from smashing your collar bone.

For the box jumps we HIGHLY encourage a step down today.  This will be high rep and cycling them puts a lot of stress on the calves, feet, and knees.  Up to you if you are confident, but stepping down might actually help most of us get more reps as it will allow us to maintain control and keep moving.

For these jumps we would like to see you jump off of both feet and land on both feet with a solid full foot on top of the box.  Be aware of the position of the knees on take off and landing.  Make sure they are not ever caving IN!

As always we would love to see you actually jump, so lower the height as much as you need to!  If you are unable to jump - step ups are a great sub today.

If you don't have something to jump on - find something to jump OVER!  Nothing to step on?  Sub alternating lunges.