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THURSDAY 200130

Warm-up:

Individual…

Bike or Row 3 minutes
Crossover Symmetry

Group…

15 Dislocates
10 Matrix Turns
5 Burpees

Two Sets:

Shoulder Press x 5 (lightish weight or barbell only)
Overhead Lunges x 4 per side
Good Mornings x 5
Behind the Neck Shoulder Press (or Push Press) x 5

Then…

Strength and Skill:

Every 2 minute, for 10 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

Fitness:

Three rounds for time of:
400 Meter Run
30 Kettlebell Swings

 

Performance:

“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Time cap 14 minutes.

Mobility:

LAX to Feet and Shoulders
Roll Posterior
Couch Stretch

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