Thu. June 23, 2016

531Shoulderpress

Warm-up

Running clock for 5 minutes,
30 sec stations:

-Ring Rows
-Mtn Climbers
-Jumping Pullups
-mtn Climbers
-Pullups
-mtn clmr
-dips
-mtn clmr
-Pushups
-mtn clmr

*Mash Upper back and Triceps

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)

5 min AMRAP
5 Strict HSPU, Scale to kipping IS ALLOWED today.
5 Cal Assault Bike

4x
DB Shoulder Complex (8 lat raises, 8 front raises, (8) 90deg bent elbow fly), 8 Arnold Press

Cool Down

Scorpions
Childs Pose
Thread the needle