Strength
Shoulder Press @ 11X1
- 2 reps
- 2 reps
- Max reps
Notes
Today’s strength is strict press. Each rep will be performed with a :01 pause overhead, :01 negative, :01 and pause on the front rack.
You will perform 3 working sets. The first two working sets will be sets of 2 at a rate of perceived exertion of 7/10. Here, you should feel like you could complete a few more reps after the 2nd rep. The last working set, you will perform as many reps as possible with that same weight.
Conditioning
Every 4:00 for 4 rounds:
- 16-20 Calories
- 10 Single Arm Dumbbell Hang Clean and Jerks
- 10 Burpees over the Dumbbells
3:00 cap per round
Notes
Today’s workout is 4 rounds of calories, dumbbell hang clean and jerks, and burpees. You will start a new round every 4-minutes. Your score is the total time from all rounds.
The calories should not take longer than 1-minute. Adjust the target number accordingly.
The dumbbell should be a moderate weight. The goal is to complete the 10 reps unbroken every round.
The burpees should not take longer than :45. Adjust the target number, if needed.