Strength Cycle Week 2 Shoulder Press
Warm-up
AMRAP warmup #3
4 min AMRAP
8 russian kettlebell swings
8 squat jumps
100m med ball carry
8 russian kettlebell swings
8 squat jumps
100m med ball carry
Strength
Shoulder Press (5-5-10-10-10+)
warmup set of 5 reps at 60%
warmup set of 5 reps at 62.5%
set of 10 at 67.5%
set of 10 at 67.5%
set of 10+ at 67.5%
warmup set of 5 reps at 62.5%
set of 10 at 67.5%
set of 10 at 67.5%
set of 10+ at 67.5%
leave 1 or 2 reps on the table
Accessory Work
3 x 10 barbell front raises (all the way overhead)
https://youtu.be/Ytffw4cHBh0
3 x 10 barbell upright rows
https://youtu.be/amCU-ziHITM
3 x 10 seated bent over rear delt raises (dumbbells)
https://youtu.be/p1yQnTNE808
After Party!!!
Metcon (AMRAP – Rounds and Reps)
RX
7 min AMRAP
7 pullups
7 pushups
7 power snatches (95/65)
7 min AMRAP
7 pullups
7 pushups
7 power snatches (95/65)
RX+
7 min AMRAP
7 chest to bar
7 handstand pushups
7 power snatches (95/65)