Shoulder Press, 1,1,1,1,1,1,1 Repetitions (5 Second Tempo & Overload Principle)

Rest as needed then,

Threshold Mash-up Training:

As Many Repetitions As Possible in 1;00 of Dumbbell Push-Press (25lb. / 15lb.)

Rest 2:00 then,

On an 8:00 Running Clock (4 rounds each station)
Odd Minutes: Dumbbell Push-Press, 50% of Max Threshold
Odd Minutes: Strict Pull-up, 7 Repetitions (See note below)

Note: Coach will be teaching the “Overload” principle today for the Tempo training. Please be sure to attend class today – this is a super awesome training principle to begin to adopt. On the Threshold Mash-up, aspiring Purple Belts should be doing RX pull-ups, and beginning to introduce weighted Pull-ups to their game. 

Sam and Jabin join the 4PM Crew! 


Wednesday Special Programs 

5:15PM – 6:00PM – Bag Class at HQ


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