Strength : Build to a 1RM Push Press in 10 sets. Max Effort Method is the best method to improve Absolute Strength. The best method for improving both intermuscular coordination (maximum number of motor units activated) and intramuscular coordination (ability to improve movement patterns.)

Metcon: Goal today is to complete each round without excessive bouts of rest – this workout is done with 1 KB. Go lighter than you think. Strongman Endurance Method is training the ability to maintain proper posture when heart-rate is elevated and fatigue sets in. It improves areas of core muscular endurance, posture, and grip strength.

STRENGTH

Push Press: 1RM in 10 sets.

Rest 2:00
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits

CONDITIONING

” Steel Balls “

AMRAP 15 of KB Complex:
20 KBS (24/16 kg)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
2 Turkish Get-ups – each side
Rest as needed between rounds