Mobility: (Click Here)
Wall Slides 3 x 10
Band Pull-Apart 3 x 10
-Really focus on these, don't just go through the motions!
Strength: Shoulder Press 3 x 5 (Wendler Week 1)
(Rest 3-5 minutes between WORK sets)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets
-Percentages based off of 90% of your 1RM (ex. if your max shoulder press is 135#, your percentages will be based off of 90% of 135# (120#).
-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
Strength: EMOM for 10 minutes,
Odd: 3 Push Press (65-70% of your 1RM)
Even: 8 Wall Balls (20/14) to target 2' higher than normal (12'/10')
Strength: EMOM for 16 Minutes,
Odd: 5 Strict Pull-ups
Even: 10 Ring Dips
Midline (Partner): AMRAP in 8 minutes of,
Partner 1: 10 GHD
Partner 2: Plank Hold
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