Shoulder Press Day
Warm Up
3 Rounds
10/8 Cal Row/Ski
10 PVC OH Lat stretch
10 PH PVC Lunges
10 Push up to down dog
Mobility
- Lat
- Pec
Shoulder Press Prep
5 – 5 – 3 – 3 – 2 – 2
Weightlifting
Shoulder Press
1 – 1 – 1 – 1 – 1
Go for PB if feeling good!
Workout
RX
3 Sets x AMRAP 6 Min
6 OH Squats
6 HSPU 50/35Kg
20 DU
Rest 2 min between AMRAP’s
RX+
BB – 60/40
HSPU – Strict
SC
BB – 40/30
*OHS – Front Squats if poor mobility
HSPU – AbMatt
Fit
BB – 30/20
*OHS – Front Squats if poor mobility
HSPU – AbMatt or Box
Extras
Accessory
Windmills
3 x 10/Arm
Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …
Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …
Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row Specific 3 …