Thu. Oct 6, 2016

PPT Shoulder Press

Warm-up

Going up and down the gym
Bear crawl
Crab walk
Wheelbarrows
Cartwheels
Half Handstands
20 sec handstand hold

Weightlifting

Shoulder Press 

Warmup sets:
1x10 BB
1x5 35%
1x5 50%
1x3 60%
1x3 70%
1x2 80%
1x1 90%
Magic Set:
PR

ACCESSORY WORK

Metcon (No Measure)

5 min AMRAP
5 Pullups
1-1-2-2-3-3-4-4-6-6-8-8...HSPU
*This workout needs to be performed fast and aggressively. The hspu’s increase by 2 reps, every two rounds. People may start with HSPU’s and switch to DB press if needed. Scale hspu to box or negatives then to DB.
*Kipping is allowed today.

-then

Find a mirror:
12-10-8-6-4-2
In order with DB’s, varying weights accepted:
Lateral raise
Curl
Frontal raise
Tricep Kickback
Arnold Press

-Then

Tabata V-ups