WARM UP – MOBILITY
Dynamic upper body rotations + Light plate shoulder/back activations (cuban rotations, ATYTs, delt raises etc.)
Green band shoulder stretches (overhead / lats / Pecs / Posterior delt)
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Review / Tech: Shoulder press
WOD A
17 mins to build to a heavy single or new 1RM shoulder press.
Rest adequately / as needed between sets, avoid burning out with too many high volume/heavy sets before you get to singles. Rest ~2min between heavy single attempts.
Check old PR (1RM) or heavy double for a target to shoot for or past.
Build by feel or follow a rep scheme similar to this:
8-10 @ 50-55%
5-7 @ 60-65%
3 @ @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95-100%
1 @ 100%+
SHOULDER PRESS
SHOULDER PRESS X 2
WOD B
BURN RATE
12 min AMRAP:
16 Dumbbell hang clean to overhead (50/35)(8/side – split any way)
12 Push-ups
1 Rope Climb
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Scale push-ups down to ~8 and/or scaled (bench/banded) variation as needed, but try to use the same throughout.
Scale RC to 8-10 Ring rows
ACCESSORY
3-4 rounds, rest as needed:
*10-12 Dumbbell pull-overs w/ tricep extension (single heavy DB, upper back across bench)
*8-10/arm Single arm bench supported rows (DB or KB)
40-60s GHD Paddling (20-30s/direction)
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*Heavier that last week if you did them
