banner

MONDAY 180305

Warm-up:

Individual…

Bike or Row

Crossover Symmetry

10 Yoga Push ups

Group….

Lax to Traps and Pecs

10 Dislocates

10 Matrix Turns

Bear Crawl Down

Samson Lunges Back

3 Wall Walks (Wall walk + 3 Push ups is 1 rep)

Review the Shoulder Press

 

Strength and Skill:

Every 2 minutes, for 10 minutes (4 sets):
Strict Shoulder Press x 1 rep

Loads per set (by %): 75, 80, 85, 90, 95

Then rest two minutes, and when the running clock reaches 12:00…

Every 3 minutes, for 6 minutes (2 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

 

Fitness:

Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)

Rest 4 minutes, and when the running clock reaches 8:00…

Complete as many rounds and reps as possible in 4 minutes of:
10 Stationary Dips
10 Burpees

 

Performance:
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups

Rest 4 minutes, and when the running clock reaches 8:00…

Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees

 

Mobility:

LAX to Shoulders/Traps

Roll Posterior

Mash Lats on Roller

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin