Warm-Up | Performance
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Then…
A.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%Immediately followed by…Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
10 Strict Pull-Ups
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%Immediately followed by…Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
10 Strict Pull-Ups
A. Ok
B. 4 rnds Rx
85-110
90/90*8
4+250m+17pp
A. Up to 70 kg
B. 3 r + row + pp + 5 pu
A. Up to 70kg
B. 3 + row + 4 PP
A. 70, 75, 80 (Failed 3rd rep), 80, 85, 90, 75 x 5, 65 x 8
B. Rx 3 + 20 PP – should have gone faster on the Pull ups.