push press

WEEK 5 - PUSH PRESS

Jaclyn and Polly with some friendly family competition

Jaclyn and Polly with some friendly family competition

Push press 4x5 @ 75%
* Maximum 3 min rest between sets

Tabata
** 8 rounds of each movement of 20 seconds of work followed by 10 seconds of rest
A1. Plank reach outs
A2. Hollow rocks
B1. DB push press
B2. No feet row

WEEK 4 - PUSH PRESS

Push press 4x6 @ 72.5%

AMRAP 14 minutes
10 landmine twists
15 KB trap shrugs
30 sec hollow hold
40m double KB front rack walk
* Use the same KBs for shrugs and front rack walk

WEEK 3 - PUSH PRESS

Alyssa, Kevin, and Evette grinding through a gruelling upper body workout.

Alyssa, Kevin, and Evette grinding through a gruelling upper body workout.

Push press 5x8 @ 70%
* 3 minute rest max between sets

AMRAP 14 minutes
10 ab wheels
45 sec weighted plank hold
20m plank walk
10 DB push press
30 sec overhead DB hold
** use the same DBs as push press

WEEK 2 - PUSH PRESS

Alyssa sprinting down the carpet with the prowler

Alyssa sprinting down the carpet with the prowler

Push press 4x10 @ 65%
* Rest 3 minutes max between sets

4 rounds
45 seconds work followed by 15 seconds rest
A1. Landmine presses
A2. DB push press
B1. Ab wheel
B2. V-crunch

WEEK 1 - CONDITIONING

"Filthy Fifty"
(35 min cap)
50 reps of each movement
Box jumps (24"/20")
Jumping pull-ups
KB swings (24kg/16kg)
Walking lunges
Knees to elbows
Push press (45#/35#)
Back extensions
Wall balls (20#/14#)
Burpees
Double unders

WEEK 8 - SHOULDER PRESS

A little Canada Day action with a small crew

A little Canada Day action with a small crew

Shoulder press 5x5 @ 75%

MERCURY I

AMRAP 15 minutes
15 push press with todays's 75%
15 barbell roll outs
15 calorie row
15 knees to elbows

MERCURY II

AMRAP 15 minutes
15 push press with todays's 75%
15 ab wheel roll outs
15 calorie row
15 hanging knee raises

May 09 2019

Katherine, Tara, Shawna, and Mike with some push-ups every minute

Katherine, Tara, Shawna, and Mike with some push-ups every minute

Push press 1RM
OR
Push press 5RM
OR
Push press 5x5 @ 70 - 80%
OR
Push press 10x10 @ 55 - 60%

Tabata -- 8 rounds of each movement of 20 seconds of work followed by 10 seconds of rest
1/2 kneeling landmine press
1/2 kneeling landmine press
Dead bugs
Landmine twists

Apr 25 2019

Jeff returning to Mercury for some great training!

Jeff returning to Mercury for some great training!

Push press 3x2 @ 95%
OR
Push press 5x5 @ 70 - 80%

MERCURY I

AMRAP 15 minutes
10 DB push press
10 toes to bar
10m banded plank walk forwards
10m banded plank walk backwards
50 double unders

MERCURY II

AMRAP 15 minutes
10 DB push press
10 knees to elbows
10m banded plank walk forwards
10m banded plank walk backwards
100 single skips

MERCURY III

AMRAP 15 minutes
10 DB push press
10 hanging knee raises
10m banded plank walk forwards
10m banded plank walk backwards
100 single skips