11-23-21



Shoulder to Overhead Day!


Strict Press 4x4

-4 sets of 4 reps are at the SAME WEIGHT and should be manageable and successful


0:00-10x30%

2:00-9x40%

4:00-8x50%

6:00-7x60%

8:00-6x70%

10:30-5x75-80%

13:00-4x80-90%

15:30-4x80-90%

18:00-4x80-90%

20:30-4x80-90%


Make sure you actually start with the right percentages. That may mean a trainer bar for a little while. The first few sets should NOT be very difficult, but the 10/9/8/7 on a 2 minute interval will take its toll if you open up too heavy. Your first three sets are with less than HALF or your 1RM.


PART 2

AMRAP 12

-Thrusters

At the 0:00, 4:00 and 8:00 mark, run a distance that will take you about 2 minutes, giving you 2 minutes inside, performing Thrusters.

The run is a must... It does not count for your score.

Your score is TOTAL THRUSTERS.

135/105, 500m

115/95, 500m

105/75, 400m

95/65, 400m

75/55, 300m


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