Thu. August 18, 2016

531Shoulderpress

Warm-up

In Partners:
1 perform 20 jump rope (anyway), other perform ring rows until the other is done.
Switch
1 performs 20 jump rope (anyway), other holds hanstand
Switch

*Mash upper body

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)

Behind the Neck:
2x
5 strict press + 5 push press + 5 power jerk
*Perform as a complex
**Add 5lbs to last week

-then

7min AMRAP:
Max unbroken sets of:
20 double unders
1, 2, 3, 4, 5….. HSPU
10/7 Pushups
*Each round, perform 1 more HSPU than last round, kipping is allowed
**3 burpee penalty - anytime any set is not performed unbroken, complete 3 burpees on the spot and get back to work.

-then

4x12
One armed dumbbell rows, AHAP

Cool Down

Scorpions
Childs pose
Down dog