Mon July 28 "Yay High"

Move

1) Bench Press: 5-5-3-3-3

2) AMRAP 18

5 Push Ups
10 Cal Row
1 Gym Lap Dumbbell Overhead Carry
1 Min REst

Train

1) Bench Press
5 @ 77%
3 @ 81%
3+ @ 87%

2) Yay High

For Time (18 Min Cap)

50 Dumbbell Push Ups
100/80 Cal Row
150ft Handstand Walk
*Every Handstand Walk Break: 5 Dumbbell Push Ups

Stimulus

1) You will slowly be building over these next weeks in absolute strength. You will be working up in specified reps until you get to a max set at 87%. That last set should be something you are reaching over 3 reps at.

2) You are working through this chipper style workout one time through. Complete all the push ups and row, then move to the handstand walk. Every time you break in the handstand walk, you will go back to your dumbbell and perform 5 push ups. The dumbbells will create a slight deficit. Choose reps you can complete 5 unbroken at a time. The row should take no longer than 7:00 to complete. Scale handstand walk to dumbbell OH carry.

Extra Credit

4 Sets:
8 Strict Toes to Bar
30 Sec Side Plank Right
30 Sec Side Plank Left