A.
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Worked up to 150# (PR). Could probably get more with more time and at a 100%.
B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of: 5+9
7 Box Jumps (24″/18″) subbed 30# dumbbell push press
7 Burpees
7 Kettlebell Swings (24/16 kg)
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of: 5+9
7 Box Jumps (24″/18″) subbed 30# dumbbell push press
7 Burpees
7 Kettlebell Swings (24/16 kg)
Weight at 6:00A: 209 23.5
No comments:
Post a Comment