Friday – July 31

EMOM 5
3 Strict Press

Rest 1-2 Minutes


EMOM 5
3 Push Press

Rest 1-2 Minutes


EMOM 5
3 Push Jerks

Rest 1-2 Minutes


AMRAP 5


7 Double DB Push Press

7 Double DB Box Step Overs

*Record heaviest PJ set AND AMRAP score

__________________________________________

Remember, shoulders take a little longer to recover than other muscle groups, so temper the enthusiasm on the weights. I think you can hit 70-80% of your 1 RM on all three respective lifts. Part 2 should be an aggressive pace but me mindful, holding on to those DBs will be tough. Be strategic!

___________________________________________

SUGGESTED WARM UP

  1. Stretch and mobilize wrists / front rack
  2. AMRAP 2: 5 Push Ups + 6 Step Ups
  3. 5 One Arm Push Press (R and L) – Slow eccentric – 2x
  4. Stretch and mobilize thoracic

Share