1-18-22



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.




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