Strength:
Overhead Press:
3 x 8-10
If 10+, 9=, 8-
Then 50 reps each. Not for time. Break down sets as needed. Complete all 50 reps in movement. one before moving to the next movement.
A: Poliquin Lateral Raises (DB or small plates.)
B: Plate Front Raises 50 reps, break as needed.
(For example, using 15# dumbbells: 12, 10, 10, 10, 8 reps. Move to plate raises: 5x10. etc. You mileage may vary.)
WOD:
14.5 lite
21-18-15-12-9 reps for time of:
Shoulder to Overhead (85/55)
Normal Burpees. (No bar over.)
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