Thu. August 4, 2016

531shoulderpress

Warm-up

Bear Crawl down
Bear crawl backwards, back
Crab walk forward, down
Crab walk backwards, back
Cart wheel down on one side
Cart wheel back on the other side
Dead bugs

Primer

Every 4 minutes, for 3 sets:
Each set performed as follows-
In two minutes, complete
12+ DB Bench Press AHAP (at least 12 reps, not more than 20)
Then, Max reps Kipping HSPU (anyhow, can be broken up)
Rest 2 minutes
*Remember, superset means the exercises are completed with no rest in between.
**Scale to a box or a pike, then to DB’s

At 12 minutes
3 minute Amrap:
5 DB Bench Press
2 HSPU

Weightlifting

Shoulder Press 

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

ACCESSORY WORK

Metcon (No Measure)

3x10 DB Pendlay row
50 band pull apart

Cool Down

Scorpions
Child’s pose