Strength
Shoulder Press
- Build to a heavy set of 4
- Drop 15% and do 2 sets of 4
Notes
Today’s strength is strict press. You will build to a challenging set of 4 reps with a :01 pause overhead each rep. After you find your heavy set of 4, take 15% off the bar and perform 2 more sets of 4.
Focus on keeping your belly tight and don’t let yourself arch your back as you press up.
Conditioning
2 Sets
Complete as many reps as possible in 6:00:
- 2* Pull Ups
- 2* Box Jump Overs
- 2* Shoulder to Overhead
*Add 2 reps every round
Rest 4:00 between sets
Notes
Today’s conditioning is 2 sets of pull ups, box jump overs, and shoulder to overhead. You will start with 2 reps of each movement and add 2 reps each round until time expires. Your score will be the lower of the 2 rounds.
The pull ups may be done any style. Try to stay unbroken through the round of 10. Substitute jumping pull ups or ring rows if needed. If you are doing this workout at the park or at home and don’t have a pull up bar, substitute dumbbell snatches for the pull ups.
The box jump overs should be done to a height where you do not hesitate between reps. If you do not have a box or stable surface to jump on top of, find something to jump completely over or perform a broad jump for each rep.
The shoulder to overhead should be done with a weight that allows you to stay unbroken through the round of 10. Adjust the weight accordingly.