Thu. August 11, 2016

531Shoulderpress

Warm-up

Partners:

10 Burpees while partner jumps rope.
Switch
One partner performs 20 lightweight DB push press, one holds plank.
Switch
10 Burpees while partner jumps rope.
Switch
*Mash upper body

Weightlifting

Shoulder Press 

Add 5lbs.
Warmup sets:
1x10 BB
1x5 35%
1x5 50%
1x5 60%

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

ACCESSORY WORK

Metcon (No Measure)

Behind the neck Press/Push press/Power Jerk
2x AHAP
5 strict press + 5 push press + 5 power jerk
*Perform as a complex

-then

7 min AMRAP
Max unbroken sets of
Pushups (10 men/7 ladies)
Strict dips (10 men/7 ladies)
10 Double Unders
*3 burpee penalty anytime a set is broken up.

-then

4x12
T-bar rows

Cool Down

Banded shoulder stretches on the rig