Strength:

Push Press

5  reps  @ 60% 1RM Shoulder Press

3  reps  @ 70%

1+ reps @ 80%

 

For max reps at 80%

 

 

Conditioning:

“Jannice”

200m Run

30 Shoulder Touches

40 Double Unders

300m Row

20 Slammers (12/8)

 

4 rounds

 

…Rest exactly 3 minutes

 

60 Burpees

 

For Time

Compare to Wednesday, 10 July 2014

 

 

Flexibility:

10 Shoulder Passes

T-Spine Mobilization – 2:00

10 Bridge-ups

T-Spine Mobilization – 2:00

10 Shoulder Passes

 

For Quality

 

 

Post max load and reps, time, and experiences