Thu. July 28, 2016

531Shoulderpress

Warm-up

Partner up:
3x
1 Partner rows 200m
Other, bear crawl down n back, then handstand hold until partner finishes row.

*Mash Shoulder and Lats

Weightlifting

Shoulder Press 

Warmup Sets:
1x10 BB
1x5 35%
1x5 50%
1x5 60%
1x5 70%

Working Sets:
1x5 75%
1x3 85%
1x1+ 95%

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 min AMRAP:
“I go, you go”
10 Wallball to max height
10 Ring Row
*One partner completes one full round, while one partner rests
**Partner “resting” must complete 20 Double unders

-then

3x10 Each side
Banded Lateral raise

Banded front raise

Pull aparts

Cool Down

Accumulate 2 mins hanging from the rig, completely relaxed