push press

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

Apr 17 2019

Push press 3x3 @ 90%

MERCURY I

AMRAP 10 minutes
5 knees to elbows 4-0-2-0
10 KB snatches (5/arm)
15 sec hollow hold
20 DB push press

MERCURY II

AMRAP 10 minutes
5 knees to elbows 4-0-2-0
10 DB snatches (5/arm)
15 sec hollow hold
20 DB push press

Apr 11 2019

Some of the ladies working on some tempo knees to elbows

Some of the ladies working on some tempo knees to elbows

Push Press 3x3 @ 85%

Tabata
8 rounds of each movement - 20 seconds work / 10 seconds rest
Dead bug Pallof press (one side)
Dead bug Pallof press (other side)
Side plank (one side)
Side plank (other side)

Apr 04 2019

Push press 3x4 @ 82.5%

MERCURY I

AMRAP 4 minutes
3 DB push press
3 burpees

AMRAP 4 minutes
3 v-crunch
3 hollow rocks

4 minutes for distance
Plank walk

MERCURY II

AMRAP 4 minutes
3 DB push press
3 up downs

AMRAP 4 minutes
3 v-crunch
3 hollow rocks

4 minutes clock
Plank hold

Mar 28 2019

A busier 6pm session with some plate pushes and backward lunges

A busier 6pm session with some plate pushes and backward lunges

Push press 4x4 @ 80%

Tabata -- 8 rounds of each movement of 20 seconds of work followed by 10 seconds of rest
Arnold press
Hanging L-sit
Side plank (one side)
Side plank (other side)

Mar 21 2019

Andrew sporting one of our original T’s while doing some push presses

Andrew sporting one of our original T’s while doing some push presses

Push press 3x4 @ 80%

Tabata - 8 rounds each movement of 20 seconds of work followed by 10 seconds of rest
1/2 kneeling landmine (one side)
1/2 kneeling landmine (other side)
Weighted hollow hold
Kneeling landmine twist