Specific Warm-Up:
3 sets:
3 shoulder presses
2 push presses
1 push jerk
– Build to starting shoulder press load.
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:
3 sets:
Max-reps unbroken dumbbell shoulder presses
– Rest 3:00 between sets.
3 sets:
Max-reps unbroken dumbbell push presses
– Rest 2:00 between sets.
3 sets:
Max-reps unbroken dumbbell push presses
– Rest 1:00 between sets.
– Athlete chooses the load.
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