Tuesday
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Three Sets:
Shoulder Press x 5 (lightish weight or barbell only)
Close Grip Overhead Squat x 5
Overhead Carry x 25 yards
Good Mornings x 5
Behind the Neck Shoulder Press (or Push Press) x 5
Then…
A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Boom Lite
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Three Sets:
Shoulder Press x 5 (lightish weight or barbell only)
Close Grip Overhead Squat x 5
Overhead Carry x 25 yards
Good Mornings x 5
Behind the Neck Shoulder Press (or Push Press) x 5
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters
B.
Three rounds for time of:
400 Meter Row
30 Kettlebell Swings
Recent Comments