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11/19/13

WOD:

Press 5×1 (10 minutes most)

Push Press 5×3 (15 minutes most)

Push Jerk 5×5 (15 minutes most)

Trifecta: Shoulder Press, Push Press, Push Jerk (well worth the watch!)

Start with 5 sets of 1 rep on the Press. Move onto 5 sets of 3 on the Push Press. End with 5 sets of 5 on the Push Jerk.

All of the above sets/reps should be “heavy.”

What is “heavy?”

-A weight that is taxing and challenging enough such that you need a break to rest and reset.

-You can either go sets across or have the sets ascending.

For example:

Sets across- build to heavy weight (IE:) 135 and do that weight for all 5 sets. OR

Sets ascending- start with heavy weight and continue to build to max. (IE:) 135-155-185-205-225

 If time permits, work on gymnastic skill post WOD

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