Five sets of:


Push Press x 6 reps @ 11X2


Rest 2 minutes


Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the same loads used on June 24, but aim to achieve at least 6 reps on each set. If you missed this session on June 24, use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.




B. Conditioning


For time:


800 Meter Run


80 Push Presses (95/65 lbs)


800 Meter Run