Warm-up:
Complete 2 rounds:

Complete 500 rope jumps for time.  
Post time of each effort to comments.  

Complete 4 rounds:

5 BB push-presses AHAP
max effort pushups (strict)
rest 90 seconds

Post weight and max number of pushups from each round to comments.

Complete 4 rounds:

5 OH BB presses (strict) AHAP
max effort pushups (strict)
rest 60 seconds

Post weight and max number of pushups from each round to comments.

Daily Extras - 

Add 20 stab DB chest flys 15/20 ea. AFTER pushups, to each round of presses & push presses above.   

Workout Notes: 

  1. Do rope jumps like THIS
  2. Max effort pushups = number max pushups you can perform unbroken in ONE bout. 
  3. Remember: the NEW push press standard is, heels cannot leave the ground.
  4. Having a hard time doing strict pushups from your toes, but doing them from your knees = too easy? Try THESE.

THIS photo may not mean much to anyone else, but it means the WORLD to me. I have spent the last 14 months on a...

Posted by Michele Harris Roberts on Monday, April 20, 2015

22 Comments