Wednesday Mar 16

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 …

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