Push press 3-3-3-3-3 reps
Then,
Complete as many reps as possible in 7 minutes of:
1 strict pull-up
1 push press
2 strict pull-ups
2 push presses
3 strict pull-ups
3 push presses
Etc.
♀ 105-lb barbell
♂ 155-lb barbell
Post reps to comments.
Stimulus and Strategy:
Today’s workout is a couplet of strict pull-ups and push presses. As fatigue builds, focus on maintaining full range of motion on both movements. Expect the strict pull-ups to become increasingly challenging due to muscular fatigue, so stay disciplined with your sets early on. The barbell loading should be moderate and allow you to complete most sets unbroken. Use the pre-workout lift to help determine the appropriate weight for today. On the push presses, keep a vertical torso and a quick turnaround in the dip and drive to generate speed on the barbell.
Intermediate option: Push press 3-3-3-3-3 reps
Then,
Complete as many reps as possible in 7 minutes of:
1 strict pull-up
1 push press
2 strict pull-up
2 push presses
3 strict pull-up
3 push presses
Etc.
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option: Push press 3-3-3-3-3 reps
Then,
Complete as many reps as possible in 7 minutes of:
1 ring row
1 push press
2 ring rows
2 push presses
3 ring rows
3 push presses
Etc.
♀ 35-lb barbell
♂ 45-lb barbell