15 Minutes to achieve a 20RM Strict Press
16min AMRAP:
8 Left arm Dumbbell Push-ups (Left hand on Dumbbell)
8 Right arm Dumbbell Shoulder To Overhead
8 Dumbbell Box Step-ups
8 Right arm Dumbbell Push-ups (Right hand on Dumbbell)
8 Left arm Dumbbell Shoulder to Overhead
16 Box Jumps
Dumbbells = 50/35 RX+ 65-70-75/45-50-55 MRX 35/20
Box Heights = 24/20″ RX+ 30/24″ MRX 20/18″
Core & Chest Development:
2×16 Banded Push-ups
2×16 Bar or Ring Dips
2×16 DB/KB Pull-over to Sit-up
2×16 Band Pull Aparts Across Chest
after a long hiatus…
A: Training 8×8 @ 65
B: 3rds – Scaled 35/20
At home:
A. 16 reps @115 😔
B. 6 + 1 rx
75(5)-105(5)-135(2)-115(20, PR from 110 on 10/22/24)
4 rounds rx
A. 75# x 20
B. 3+36 scaled (35#, 20’’ box)
A) 115 (20)
B) 5+26 Rx
130×20 (PR from previous 125×19)
6+41 Rx
A. 14x 135
B. 5 + 20 (65lb & 24”)
A. Modified / Scaled = 5 x 10 double DB Strict
B. 6 + 1 rx
85lb x 20
5 + 23 Rx
A. 75 (20)
B. 5+12 Rx
A: 110(20)
B: 5+28, RX/50#/24”
Full disclosure – performed at home gym 😁
135 (15)
5+3 Rx (70lb DB)
A. 80(20)
B. 5+32 RX