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