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MONDAY 20210705

Warm-up

200M Jog/Bike/Row
10 Banded Passthru
10 Banded Pull-aparts (crossbody/diagonal)
10 Banded Face Pulls
10 Scorpions
10 Thread The Needle w/Reach
Banded Hamstring Stretch
Wrist Stretch


Strength and Skill

Every 2:00 for 10:00 (5 sets):
Shoulder Press x 3 Reps w/:01 Pause at Bottom*


* Build to a challenging set of 3 for today with the prescribed pause in the bottom (no bouncing of the bar on the chest)


Shoulder Press 5×3

Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Scoring: Load


FITNESS 20210705

3 Rounds for Time with a 15 Minute Cap:
25/20 Calorie Bike
20 Single Arm Dumbbell Push Press (35-50, 20-35#) [10/arm]
10 Burpees

Stimulus: rounds should be fairly quick with a consistent pace at 85+% effort–you should feel comfortable performing the push press in 1-2 sets with the weight you choose to use today.

Scoring: Time


PERFORMANCE 20210705

3 Rounds for Time with a 15 Minute Cap:
500M Row
12 Shoulder-to-Overhead (135/95#)
12 Burpees Over Barbell

Stimulus: rounds should be fairly quick with a consistent pace at 85+% effort–you should feel comfortable performing the S2OH in 1-2 sets with the weight you choose to use today.

Scoring: Time

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