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
Using your recent 2RM shoulder presses as the reference, perform:
5 shoulder presses at 75% of the 2RM
3 shoulder presses at 85% of the 2RM
Max reps shoulder presses at 95% of the 2RM
Note: the last set should be to failure, i.e. when form breaks up or when you cannot get to full extension anymore. Aim for 4+ reps on the last set.
Bench Press
3x3 at 82.5% across
Interval Conditioning
Every 4 min for 4 rounds, each for time:
15/12 cal row
20 burpees
15 overhead squats 95/65 lbs
-- rest the remainder of the interval
EVF360
Part A
20 min alternating EMOM:
8 DB bench presses
12/10 cal ski
8 seated DB shoulder presses
100ft. per side single KB front rack carry
Note: Use a challenging load, each round, leading to near failure. Load may decrease over the rounds if muscle failure is reached.
Part B
Every 4 min for 4 rounds, each for time:
15/12 cal row
20 burpees
20 plate overhead lunges 35/25 lbs