Warm Up:
AMRAP 5:
10 alternating Spiderman stretches
5 strict presses (35/45 lb)
5 up-downs
5 push presses (35/45 lb)
10 alternating plank reach-throughs
Specific Warm-Up:
3 sets
3 shoulder presses
2 push presses
1 push jerk
WOD:
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
5 sets for reps:
Max unbroken shoulder presses (35/50 lb)
Max unbroken push presses
Max unbroken push jerks
– Use two dumbbells.
– Rest 3:00 between sets.
– Don’t put the dumbbells down in between movements.
Movement scaling options:
Shoulder press: Load, dumbbell shoulder press, increased reps at lighter loads
Push press: Load, dumbbell push press, increased reps at lighter loads
Push jerk: Load, dumbbell push jerk, increased reps at lighter loads
Cool down:
2 sets:
:30 reach, roll, and lift
20 banded pull-aparts