Strength
Shoulder Press @ 11X1
- 3 reps
- 3 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 3 at a rate of perceived exertion of 7/10. Here, you should feel like you could complete a few more reps after the 3rd rep. The last working set, you will perform as many reps as possible with that same weight.
Conditioning
5 Rounds for time:
- 12 Toes to Bar
- 12 Single Arm Dumbbell Hang Clean and Jerks
- 6 Wall Walks
15:00 time cap
Notes
Today’s workout is a triplet of toes to bar, single arm hang clean and jerks, and wall walks. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 15-minute time cap.
The toes to bar should be completed in no more than 3 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
The single arm hang clean and jerks should be completed unbroken each round. Use a moderate weight that allows you to transition arms smoothly each rep.
The wall walks should not take longer than 1-minute each round. If needed, adjust the number of reps or stop short of being inverted each rep to stay within that time domain.