Friday 11/13/2020

STRENGTH

Shoulder Press

6 sets of the following rep scheme: 3-1-3-1-3-1

All percentages are based on 1RM Shoulder Press:

Set 1 - 3 Reps @ 75% of 1RM

Set 2 - 1 Rep @ 80% of 1RM

Set 3 - 3 Reps @ 75% of 1RM

Set 4 - 1 Rep @ 85% of 1RM

Set 5 - 3 Reps @ 75% of 1RM

Set 6 - 1 Rep @ 90% of 1RM

WOD

40-30-20-10

KB Swing 44/35#

Push Press 45/35# (using a barbell)

*12 minute target time

*16 minute time cap