11/19/2020

21-15-12-15-21

Push Press (115/75)|(65/45)

Box Jump-Overs (20)*

*Both feet must come to the top of the box before coming down.

(Score is Time)

ADJUSTING

*Reps, Loading, Volume*…

Strict Press -- First set should be light, second set moderate, third set moderate-heavy, meaning that feeling is based on

today’s effort rather than strictly adhering to the percentages. New athletes should go by feel with the guidelines of: light - light-moderate - moderate.

Push Press -- We can adjust the weight to allow athletes to complete all sets in 2 sets, or we can adjust the reps if the overall volume is too high for some of our newer or more deconditioned athletes to: 15-12-9-12-15.

Box Jump Overs -- Adjust the height of the box if needed, or we can adjust the rep scheme to something similar to the Push Press to allow athletes to move consistently through this workout.

*Movement Adjustments*...

Strict Press -- Adjust athletes to DBs for a barbell if any athlete needs today, or we can adjust Bench/ Floor Press!

Push Press -- Athletes can mimic the pressing movement they used in the strength session. If they completed Floor Press we recommend they stick with DB’s. They can also complete Deficit Push-Ups for an extra challenge.

Box Jump Over -- Box Step-Overs or Lunges should be your go to modifications for those unable to jump.