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Push Press Week 1…June 8, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

:10 hang

5 quad stretch toe touch/leg

10m inchworm

10m samson stretch

10 beat swings

5 burpees

5 narrow grip rig raises

5 slow and lows

10 pike push up with a leg kick

10 kipping beat swings

5 berzerker lunges

10 good mornings

200m run

Push Press (4 x 4)

Superset with:

25 lemon squeezers

50 flutter kicks

You are going to choose a weight that you do 4 sets of 4 push press with. You will use that same weight for the next 3 weeks with the reps increasing to 6 next week and 8 the 3rd week. Choose wisely, but do not go too light! After that 3rd week, we will drop back down to sets of 4 again with increased weight!

60% of 1RM push press may be used as a starting point or reference for what weight you may want to start with.

LOG WHAT WEIGHT YOU LIFT SO YOU KNOW FOR NEXT WEEK AND DO NOT HAVE TO RELY ON YOUR FANTASTIC MEMORY 🙂

Metcon (Time)

FOR TIME

1000m run

80 Russian KBS (53/35-or heavier if you are feeling frisky)

60 Pull-ups/ring rows

40 Double DB front squats

20 Double DB devils press (aka devil burpees according to Daniel)
22 minute cap

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