Strength:
Floor Press + Plyo Push Ups
5 Sets of 3 Floor Presses increasing in weight IMMEDIATELY followed by 4-6 Plyometric Push Ups
WOD:
5 Rounds For Time (12:00 Cap)
6 Deadlift (225/155)
12 Alternating Pistols (6 Each Leg)
18 Single Arm Dumbbell Push Press (9 Each Arm) (55/35)
For today’s strength portion, we are going to be working on our floor press again and a dynamic accessory for the bench press, plyometric push ups. After we warm up, we will do 5 sets of 3 floor presses ascending in weight immediately followed by 4-6 plyo push ups. The goal with the push ups is to explode out of the bottom of the push ups position as aggressively as possible. Focus on keeping your core tight here!
For the WOD portion, we have a 5 round triplet consisting of medium weight deadlifts, pistols (single leg squats), and single arm dumbbell push presses. We should be able to do all 6 deadlifts touch and go so choose a medium weight. We do not see the single arm dumbbell push press a lot (but might in the Open this year) so make sure to use your legs to drive that weight overhead and keep your core stabilized!