Weightlifting + Medium Aerobic Power
Today's Context
A. Seated Shoulder Press
Seated Shoulder Press
Every 3 Mins x 6
Seated Shoulder Press 3-3-3-3-3-3
Use the heaviest weight you can for each set.
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the DB/barbell from shoulder to overhead)
Build to today’s 3-RM.Scoring: Not Scored
B. Run/Pull/Push
Run/Pull/Push
Complete as many rounds as possible in 15 mins of:
Run, 400 m
8 Pull-ups
12 Strict Heavy DB Press/ 6 Kipping Handstand Push-upsScoring: Not Scored
C. Ring Row/Plank
Ring Row/Plank
Every 1 min for 6 mins, alternating between:
10 Supine Ring Rows
Plank Hold, 45 secs
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank HoldScoring: Not Scored