12-3-21

LIFTMAS TOMORROW!!!!


Shoulder to Overhead Day!


Push Press 3x5

-3x5 are at the SAME weight

-From the floor (Clean it up)


0:00-5x30%

2:00-5x40%

4:00-5x50%

6:00-5x60%

8:00-5x70%

10:30-5x80%

13:00-5x80-85% (Set 1)

16:00-5x80-85% (Set 2)

19:00-5x80-85% (Set 3)


PART 2

For Time: (20 min cap; 14 min target)

Wallballs 21-15-9-6-3-6-9-15-21

Jump Rope (consistent)


Perform 21 Wallballs and then the set number of jump ropes. Then perform 15 Wallballs and the set number of jump ropes. Then 9, 6, 3, 6, 9, 15 and 21.


In other words, you will be performing NINE rounds of Wallballs and jump ropes. The Wallball reps change, but the jump rope reps remain consistent.


20/14 to 10/9 and 50 DUs (450 DUs)

20/14 to 10/9 and 40 DUs (360 DUs)

20/14 to 10/9, 30 DUs (270 DUs)

Any size medball w/ full squat and throw as able, 20 DUs (180 DUs)

Any size medball w/ full squat and throw as able, 50 Single Unders


21/15/9/6/3/6/9/15/21 is 105 reps... So everyone will perform 105 Wallballs. You should not have to break up any sets more than once, so think about what standard of Wallballs you can do the 21s in one or two sets.


The set of jump ropes after each set of Wallballs remains constant, and shouldn't take more than 1 minute, including rest times.




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