Warm up
2 min cardio of choice then 3 rounds of:
10 alternating single DB hang clean and strict press
5 per side half kneeling KB bottom up presses
5 Cuban presses
Shoulder Press
Take 15 min to find a 2 reps max shoulder press
Suggested build up:
5 reps at 50%
3 reps at 60%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2-3 singles building to ~90%
Then attempt a 2RM.
Use the first 10 min to warm-up to about 80-90% and the last 10 min for attempts.
Compare to Tuesday October 14th
Interval Conditioning
Every 4 min for 5 rounds:
20/16 cal row
20 wall balls 20/14 lbs
200m run
EVF360
Part A
4 rounds for load and quality
12 alternating single arm DB bench presses (6 per arm - other DB held in lockout position)
20 overhead banded triceps extensions
50 ft. per arm single DB overhead carry
30 sec per side single arm plank hold (challenge yourself to hold with plate on your upper back)
Part B
Every 4 min for 5 rounds:
20/16 cal row
20 American KBS 24/16 kg
200m run