Warm up
2 min cardio of choice then 3 rounds of:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Shoulder Press
Calculate a reference weight which is 105% of your recent 2RM shoulder press from the previous cycle. Using this as the reference, perform:
3 shoulder presses at 70% of the reference weight
3 shoulder presses at 80% of the reference weight
Max reps shoulder presses at 90% of the reference weight
Note: the last set should be to failure, i.e. when form breaks up or when you cannot get to full extension anymore.
Conditioning
20 min alternating EMOM:
12/10 cal row
15 box jumps over 24/20 in
12/10 cal ski
15 double KB deadlifts 24/16 kg
EVF360
Part A
15 min to perform 3-4 rounds of:
8 DB bench presses
8 seated med ball throws for height
12 alternating DB renegade rows
8 seated DB Arnold presses
Part B
20 min alternating EMOM:
12/10 cal row
15 box jumps over 24/20 in
12/10 cal ski
15 double KB deadlifts 24/16 kg