Strength
Shoulder Press
- Build to a heavy 3
- Drop 15% and do 2 sets of 3 reps
Notes
Today’s strength is strict press. You will build to a challenging set of 3 reps with a :01 pause overhead each rep. After you find your heavy set of 3, take 15% off the bar and perform 2 more sets of 3.
Focus on keeping your belly tight and don’t let yourself arch your back as you press up.
Conditioning
Every 6:00 for 3 sets:
3 Rounds of:
- 6 Strict Pull Ups
- 12 Push Ups
- 18/15 Calories
5:00 time cap each round
Notes
Today’s conditioning is 3 sets of 3 rounds of pull ups, push ups, and calories. Your score is the slowest of the 3 sets.
The pull ups should be unbroken. Adjust the number of reps or substitute a difficult variation of ring rows if needed.
The push ups should be performed unbroken throughout the workout. Elevate your hands if needed. The first few rounds of push ups should not feel difficult.
The calories should take no longer than 1:00 to complete each round. Adjust the number accordingly. If you do not have a machine, go for a 200m run.