WARM UP – MOBILITY
Big dynamic shoulder/upper body warm-up
Red band dislocates, flies, pull-aparts, presses
Hanging shoulder openers
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Barbell technique review for WOD A complex
WOD A
PUSH JERK
E2MOM x 10 sets (20 mins)
Sets 1-3: 3 Strict press from push jerk landing position + 3 push press + 3 push jerks w/ 3 secs pause in landing (light-moderate warmup weights)
Sets 4-6: 2 push press + 2 push jerks w/ 3 secs pause in landing (moderate-heavyish weights)
Sets 7-10: 1 Push jerk w/ 3 secs pause in landing (build to a heavy single or new 1RM)
WOD B
3 Super sets:
8-10 Arnold press w/ 4 secs negative
8-10 Pronated ring rows w/ 4 secs negative
16-20 Alt. front & side delt raises
– rest 90 secs –
ACCESSORY
3 Super sets:
16-20 Alt. top-down DB or KB bent over rows
12-15 Rear delt flies w/ light DB’s or plates
– rest 90 secs –
