Thu. May 26, 2016

531ShoulderPress

Warm-Up

In Partners:
2x Each
One partner runs 200m
Other Jump Rope
Switch
One Partner runs 200m
Other Light DB Push Press
Switch
Repeat

Weightlifting

Shoulder Press 

Warmup Sets:
1x10 BB
1x5 35
1x5 50
1x5 60
Working Sets:
2x3 70
2x3 80
1x3+ 90

Push Press 

2xMax Reps Push Press @90% 1rm Sh. Press

ACCESSORY WORK

Metcon (No Measure)

10min EMOM
1-5 HSPU’s
Pushups with remaining time of every minute up to 30 seconds
*Scale first to Negative
*Scale 2nd to 10 Second Handstand or wallwalk

4x
DB Shoulder Complex AHAP:
8 Lateral Raise
8 Frontal Raise
8 Reverse Flyes

4x12 T-Bar Rows

Cool Down

DownDog
Thread the Needle
Child Pose
Scorpions