• Thursday 9.7.17


    Work out of the Day

    A.
    Shoulder Press @ 20X1 tempo
    * Set 1 – 50% of possible 1-RM x 3 reps
    * Set 2 – 75% of possible 1-RM x 2 reps
    * Set 3 – 85% of possible 1-RM x 1 rep
    * Set 4 – 90-95% of possible 1-RM x 1 rep
    * Set 5 – Test 1-RM
    * Set 6 (optional) – Exceed Set 5 weight
    Rest 3 minutes between sets
    (use this time effectively to work on mobility, your coaches can help give you some suggestions)

    B.
    For time:
    1000 Meter Row
    100 Wall Ball Shots (20/14 lbs)
    1000 Meter Row

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