Thu. May 19, 2016

531ShoulderPress

Warm-up

In Partners, (2x Each)
For 1min,
Max Reps Ball Slam
30 Sec Hollow, 30 Sec, Superman
Switch
Finish with 1min Max reps Burpee

Weightlifting

Shoulder Press 

Warmup Sets:
1x10 BB
1x5 35%
1x5 50%
Working Sets:
2x5 65%
2x5 75%
1x5+ 85%

Push Press 

2xMax Reps Push Press @85% 1rm Shoulder Press

ACCESSORY WORK

Metcon (No Measure)

3 Rounds For Time:
20 DB Pushups (pushups holding db’s)
10 Cal Assault Bike
20 Renegade Rows (DB row from a planked position), 10 each
10 Cal Assault bike

-5x 1min Banded Virtual Pullups

Cool Down

Banded Shoulder stretches on the rig. Have people open their shoulder joint, pull open behind them, pull across and pull open outside their body