WARM UP – MOBILITY
2 rounds:
2-3 banded shoulder warmup drills
6-8 shoulder press + 6-8 push press w/barbell
8-10 ring rows
WOD A
SHOULDER PRESS X 5
Alt. E2MOM x 3 sets of each:
5 shoulder press + max UB push press @ 90-95% of 5RM
5 weighted supinated chin-ups + max UB strict chin-ups
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-The 5 shoulder press should be a weight that you could squeeze out a 6th rep at, so adjust weight accordingly
-Use a chin-up progression that is a difficult 5, then go to an easier progression that allows for at least 3-5 more
-No score for this workout, just gainz
WOD B
Alt. EMOM x 3 sets of each:
1) 12-10-8 seated BTN shoulder press
2) 8-10 lateral raises
3) 8-10 upright rows
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-Build each set as needed, try to build from last week
-You may start on any station
WOD C
7-UP
7 min AMRAP:
7 double DB snatches 2×50/35lb
7 ring dips
7 toes to bar
ACCESSORY
1) Crossover plyo
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2) 3-4 super sets:
8 DB French presses
15-20 banded tricep press-downs – heavy band
-rest 2 mins-
