Thu. August 25, 2016

531Shoulderpress

Warm-up

Partners: 1 partner 20 seconds assault bike ALL OUT arms only. Other partner Jump rope. Switch. 3 rounds each.
*mash upper body

Weightlifting

Shoulder Press 

Warmup sets
1x10 BB
1x5 35%
1x5 50%
1x5 60%
1x5 65%
1x5 70%

Working sets
1x5 75%
1x3 85%
1x1+95%

ACCESSORY WORK

Metcon (No Measure)

Behind the Neck
2x
1 Strict press+3 push press+5 Power Jerk
*Add 5lbs
*Perform as a complex

-then

For Max Unbroken sets:
In 3 minutes:
1, 2, 3, 4, 5, ….HSPU
*Perform 1 handstand pushup and come off the wall. Then perform 2 unbroken hspus. Then 3 unbroken hspus. Then 4 and so on. Get as far as you can in 3 minutes.
30 seconds to transition
In 3 minutes:
1, 2, 3, 4, 5, …..Pushups
*Same scheme, perform 1 rep and break, 2 reps and break and so on.
30 seconds to transition

In 3 minutes:
2, 4, 6, 8, 10, 12…..Double Unders or 10, 20, 30, 40, 50…..Single unders
*Perform the required set and break, and so on
30 seconds to transition
In 3 minutes:
1, 2, 3, 4, 5, ….Dips
*2 Burpee penalty. ANY set not performed unbroken, perform 2 burpees on the spot and pick up where you left off.

-then

4x12
One armed dumbbell rows, go heavier than last week

Cool Down

Scorpions
Childs pose
Down dog