Thu. July 21, 2016

531Shoulderpress

Warm-up

500m Row

3x10
DB Press
Pushups
*Mash Shoulders/back

Weightlifting

Shoulder Press 

Warmup sets:
1x10 BB
1x5 35%
1x5 50%
1x5 60%

Working Sets:
2x3 70%
2x3 80%
1x3+ 90%

ACCESSORY WORK

Metcon (No Measure)

Push Press → Power Jerk

2x
5 push press+5 power jerk
*Add 5% to last week

-then

In partners, 10 rounds each for time “I go you go”
Each round consists of:
20 seconds AMRAP, 2 renegade rows, 2 pushup
then
3 burpee
-Partner not performing the AMRAP must complete 10 double unders or 20 singles during the time their partner is working.

-then

3x
12 T-bar rows
8 lateral/front raises

Cool Down

Rig Shoulder Stretches