Thu. July 14, 2016

531Shoulderpress

Warm-up

3x30 seconds rounds

In partners:
1 assault bike
2 handstand hold
Each person do each station 3 times.
**Mash shoulders and back

Weightlifting

Shoulder Press 

*New cycle, add 5lbs to your perceived 1rm
Warmup sets:
1x10 BB
1x5 35%
1x5 50%
1x5 60%

Working Sets:
2x5 65%
2x5 75%
1x5+ 85%

ACCESSORY WORK

Metcon (No Measure)

At 90% 1rm Shoulder press:
2x
5 Push Press
5 Push Jerk

-then

2xMax Reps Push press @90% 1rm Shoulder Press

-then

Partners:
10 Rounds for time:
15 seconds max effort assault bike arms only
3 burpees
*One person completes one complete round, while their partner rests. Each partner does 10 rounds total.

-then

3x10 chest supported reverse flyes

-Use lightweight plates, lying face down on a bench, with your face off the end of the bench to keep chin neutral. Pull the plates straight back with locked arms and slow control the eccentric back to the floor.

Cool Down

Scorpions
Banded Rig Stretches