Warm up
2 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 inch worms with pushups
Overhead pressing
Part A - Shoulder press
2 drop sets to failure with starting weight around the max load achieved on week 2 for the 12 reps, taking off ~10% each time with 4 sets. Alternatively, set your starting weight at 65%.
Each drop set should be a total of 25 reps across the decreasing loads combined.
Part B - Push press
2 drop sets to failure with starting weight around the max load achieved on week 2 for the 10 reps, taking off ~10% each time with 4 sets. Alternatively, set your starting weight at 65%.
Each drop set should be a total of 25 reps across the decreasing loads combined.
Conditioning preparation and skills
3 Rounds for max quality reps: 30sec on/30sec Off
Heel Box Toes-to-Bar
Rest 1min
3 Rounds for max quality reps: 30sec on/30sec Off
Banded PVC straight arm lat pull downs
Rest 1min
3 Rounds for max quality reps: 30sec on/30sec Off
Kipping toes-to-bar
Conditioning
For time:
9-12-15-12-9
Double DB box step overs 50/35 lbs, 24/20 in
Toes to bars
Time cap: 16 min
Scaling options: Hanging knee raises preferable over V-ups
EVF360
Part A
20 min to complete 4-5 rounds for load and quality:
1 Turkish getups per side - work up to a challenging weight for the day, heavier than last week.
8/side half kneeling single DB Arnold press (contralateral = opposite arm to the forward leg)
16 DB front raises [slow and controlled motion]
8 DB pullovers
Part B
For time:
9-12-15-12-9
Double DB box step overs 50/35 lbs, 24/20 in
Toes to bars
Time cap: 16 min
Scaling options: Hanging knee raises preferable over V-ups