Workout of the Day
Fitness
A.
Three sets of:
Strict Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 2 minutes of:
6 Dumbbell Push Presses
12 Neutral-Grip Deficit Push-Ups
(keep your hands on the DBs, palms facing each other, chest to the ground between the DBs)
Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Holds
 
Performance 
A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
Compare today’s result to January 10, 2017.
B.
Complete as many rounds and reps as possible in 2 minutes of:
6 Push Presses (135/95 lbs)
12 Ring Dips
Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold