531Shoulderpress

Warm-up

3x10
Ring Pullups - scale to upright seated position on the floor. Use your legs as much as needed.
Face Pull

Weightlifting

Shoulder Press

1x10 BB
1x5 35%
2x5 40%
2x5 50%
2x5 60%

*Remember, on deload week, our focus is to reset our posture and position, as well as allow our bodies to recover. Be sure to have a powerful concentric and a controlled eccentric.

ACCESSORY WORK

Metcon (No Measure)

Pullup Progression:
11 min running clock-
Every 45 seconds for 9 min,
3 Pullup. Strict, proper posture and position, chin neutral, unbroken.
Mins. 9-11,
Max Reps V-ups.

4x5
Seated DB Shoulder Press Heavy
*Tempo, 5 count down, fast up.