WARM UP – MOBILITY
Banded shoulder warm-up: Dislocates / pull aparts / presses etc.
Bench / Box shoulder opener: 2 x 20-30s holds
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Review: Press / PP / Split Jerk tech with an empty bar
Bench / Box shoulder opener: 2 x 20-30s holds
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Review: Press / PP / Split Jerk tech with an empty bar
WOD A
SHOULDER PRESS X 5
PUSH PRESS X 3
SPLIT JERK
Every 2 min x 9 sets:
Sets 1-3: 5 Strict press
Sets 4-6: 3 Push Press
Sets 7-9: 1 Split Jerk
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Attempt to increase weights on each set building to a heavy set of each movement.
Sets 1-3: 5 Strict press
Sets 4-6: 3 Push Press
Sets 7-9: 1 Split Jerk
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Attempt to increase weights on each set building to a heavy set of each movement.
WOD B
SHREDDER
Complete 4 rounds for total reps:
45s AMRAP: Dumbbell Bench Press (2 x 45/30lb)
– 15s Rest –
45s AMRAP: Toes to Bar
– 15s Rest –
45s AMRAP: Kettlebell swings (32/24kg)
– 1:15 Rest –
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If you need to share bench / dumbbells then stagger by 1 or 2 min in groups of 2-3 athletes.
45s AMRAP: Dumbbell Bench Press (2 x 45/30lb)
– 15s Rest –
45s AMRAP: Toes to Bar
– 15s Rest –
45s AMRAP: Kettlebell swings (32/24kg)
– 1:15 Rest –
—
If you need to share bench / dumbbells then stagger by 1 or 2 min in groups of 2-3 athletes.
ACCESSORY
Crossover Symmetry “Plyo”
Every 2-3 movements mix in: 3 sets of: 10-20 x GHD Sit-ups + 30-40 x Banded good mornings.
Every 2-3 movements mix in: 3 sets of: 10-20 x GHD Sit-ups + 30-40 x Banded good mornings.
