6.18.24 WOD

3 Rounds
6 Scap Pullups
10 Calf Raises with empty bar
6 Bradford Press
5/3 Cal Row

Then..

EMOM x 6:00
1-5 Strict Pull-ups
Scale: 3-5 banded pull-ups with neg:3

Then..
Strict press.
Week (1 of 6)

Every 2:00 x 5 Sets
10 DB Overhead French press Tricep Ext (standing or seated)
10 Barbell Strict Press – 1st set @ 40-50%

This is week 1 of 6 strict pressing. Over the 6 weeks, reps will be decreasing as weight hopefully increases. There will always be a tricep “buy-in” before the strict press, to build some fatigue before getting on the barbell. The tricep ext today should be challenging, but not maximal. On the barbell, start much lighter than you think you should, no heavier than 50% on the first set. Really focus on squeezing your quads and glutes to not allow your lower body to assist at all. Keep your ribs tucked, with a nice neutral spine, getting your head through the window quickly to aid your lockout. Build over the 5 sets, avoiding failure on the press.

Then….

3 Sets for Times:

16/12 Cal Row
4 Burpees over bar
8 Thrusters 135/95- 95/65
4 Burpees over bar
16/12 Cal Row

– 1:00 Rest Between Rounds –