Warm-Up | Performance
Two sets of:
Row x 250m
Plank Shoulder Taps x 20 reps
Followed by…
Two sets of:
Single Arm L-Seated Dumbbell Press x 8 reps per side
Dumbbell Floor Press x 16-20 reps
*use a lighter warm-up weight for these movements
Then…
A.
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 8 reps @ 75+%
*Set 5 – 8 reps @ 75+%
*Set 6 – 8 reps @ 75+%
Rest as needed
The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 10 reps.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
6 Burpee Box Jump-Overs (24″/20″)
12 Kettlebell Swings (24/16 kg)
Snatch work e 90 sec
high hang 2×95 2×105
hang from the knee 2×115 2×125
Full 135 135f(1) 135
A. 90-100-105-110-115-115
B. green band on hspu 6+3 hspu
A. 95, 100, 105, 105, 115, 120
B. 6 + 4 hspu, 6 burpee box jump overs, and 6 kb swings.
A. 42,5kg /43,75 kg/ 45 kg / 45kg (5 reps) / 43,75 kg (6 reps) / 42, 5kg (7reps)
B. RX 6 rounds +3
A. 55 – 70. Had to work for the last few reps
B. 8 + 6
A. Shoulder Press
3×110, 3×120, 3×130, 8×140, 8×145, 8×150
B. 5+2
SHSPU felt almost impossible. Gotta shed the holiday 20.
115/135/145/145/145/145
6+20 Rx
20/30/35/40/45/40
5rounds+18reps
A. 3×65#/3×70/3×75/8×75/8×75/6×75
B. 4 + 4, shspu done to an abmat on top of the plate. Those were my limiter, haven’t done them forever and was doing them in singles.
2on/off
Row 16/14/12/10/8 with max thruster remaining
Thr 55/65/80/95/105
27/25/17/10/9=88
SP 65/75/80
80/85/90(7)
B. kB 24kg
5rnds