The Grind

Mar 21st Thursday

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Lot’s of work on Strict Press this month and last...let’s see what we can do! Work with a 5,4,3,2,1 rep scheme today, then continue with 1-Rep attempts until we fail/reach our true 1RM. Make sure to keep the low back from arching as you press (think ribs down + core engaged and booty squeezed!). Give yourself ample rest between 1RM attempts. THEN once you’ve found your 1RM – use that weight to complete one set of MAX REPS of PUSH PRESS. Post Strict Press, work through the end of class on Part 2 – or no more than 4 Rounds. Lot’s of fun stuff included here that requires a bit of focus and slower movement.

Strict Press

Level 1
5-4-3-2-1...1 RM!THEN: Max Reps Push Press with Ending #

Up to 4 Rounds

Level 1
10 Sumo Deadlifts10 Plank Rows (Total)10 Slamballs10 SA KB Squat (Total)10 Box Jumps10 Half Kneeling Windmills (Total)

60-70% 1RM

Up to 10#

10#

10#

Up to 12"

5#

10/12#

15#

15-18#

12-18"

5-8#

12/15#

20#

20#

20"

10-12#

20/25#

30#

25/26#+

20-24"

15#+

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