Warm up
2 min cardio of choice then 3 rounds of:
10 alternating single DB hang clean and strict press
5 straight arm plate raises
5 snow angels
Shoulder Press
Using your recent 2RM shoulder press as the reference, perform:
5 shoulder presses at 65% of the 2RM
5 shoulder presses at 75% of the 2RM
Max reps shoulder presses at 85% 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.
Bench Press
3x5 at 70% across
-- Perform 1 KB Turkish getup per arm after each set of bench press
Interval Conditioning
5 rounds of 2 min work, 1 min rest:
12/10 cal row
12 American KBS 24/16 kg
Max double DB burpee deadlifts in the remaining time 50/35 lbs
EVF360
Part A
18 min to complete 4-5 rounds of the following, for max load:
150m (500 ft.) DB offset carry **
10/side half kneeling bottom up KB presses
2 Turkish getups per arm
** perform half of the distance on each side. One DB held overhead, the other held in the front rack position. Longer side of the gym is ~50 ft from wall to wall.
Part B
5 rounds of 2 min work, 1 min rest:
12/10 cal row
12 American KBS 24/16 kg
Max double DB burpee deadlifts in the remaining time 50/35 lbs