Warm up
2 rounds:
10 shoulder external rotations at 90 degrees with plate
5 yoga pushups
5/arm banded biceps curls
5 kicks to handstand
Overhead pressing
Part A - Shoulder press
6-8-10, adjusting load between these 3 sets to allow for a challenging set each time despite increasing reps. Compare to last week. The goal is to increase the load slightly on the top 2 sets compared to last week. These should be near or at failure.
Part B - Push press
4-6-8, adjusting load between these 3 sets to allow for a challenging set each time despite increasing reps. Compare to last week. The goal is to increase the load slightly on the top 2 sets compared to last week. These should be near or at failure.
Conditioning preparation and skills
10 min to practice and warm-up your ring dip or scaling option. Suggested skills and warm-up options:
Strict/assisted box dips [Feet supported or band supported dips (ring or box)]
30 sec ring support hold
Assisted Ring dips
Conditioning
For time:
21-15-9 Ring dips
63-45-27 double unders
15-12-9 Devil presses 50/35 lbs
Time cap: 15 min
Scaling: See practice for the ring dips. Double the volume for single unders. Devil presses should be at a pace of 5-6 reps per min at the very least.
EVF360
Part A
20 min to complete 4-5 rounds for load and quality:
2 Turkish getups per side - work up to a challenging weight for the day
8/side half kneeling single KB bottom up presses (ipsilateral = same arm as the forward leg)
16 lateral DB raises [slow and controlled motion]
8 seated med ball throws for height
Note: for the med ball throws, the load is not critical so long as the ball is thrwn with the maximum explosiveness while not reaching the ceiling.
Part B
For time:
21-15-9 Ring dips
63-45-27 double unders
15-12-9 Devil presses 50/35 lbs
Time cap: 15 min
Scaling options for ring dips:
Strict/assisted box dips [Feet supported or band supported dips (ring or box).]
Assisted Ring dips
Jump rope and devil presses: Double the volume for single unders. Devil presses should be at a pace of 5-6 reps per min at the very least.