TUESDAY 18th
Shoulder to Overhead Day!
Strict Press
-From the floor
1) 0:00-10x30%
2) 2:00-9x40%
3) 4:00-8x50%
4) 6:00-7x60%
5) 8:00-6x65-70%
6) 10:00-5x70-80%
7) 12:00-4x75-90%
8) 14:00-3x80-100%
9) 16:00-2xSuccess Thru Here
10) 18:00-2xSend It
Take your Strict Press 1RM and divide it by 2... You shouldn't be there until at least the 4:00 mark! The 10/9/8 on a 2-minute interval will compromise the whole approach if you open up too heavy!
PART 2
AMRAP 12
-Thrusters +2
-Pull-Ups +2
-Double Unders +10
Weight should be manageable, and no more than 50% of your C&J, yielding unbroken reps through the first 4+ rounds.
Pulls should be moderate, and should not be singles or desperate reps for the majority of the workout.
115/85, Chest to Bar
95/65, Pull-Ups
95/65, Pull-Ups, +5 DUs
95/65, Assisted Pull-Ups, +5 DUs
75/55, Assisted Pull-Ups, +10 SUs
Level 1/2/5 reps: 2/2/10, 4/4/20, 6/6/30, 8/8/40, 10/10/50, etc.
Level 3/4 reps: 2/2/5, 4/4/10, 6/6/15, 8/8/20, 10/10/25, etc.