Shoulder Press 10-10-10
Establish a 10RM for the day.
8-10 reps at 85-90% of heavy set of 10
8-10 reps at 80-85% of heavy set of 10
Work up to a 10 RM. Take a minute or so, and then go into the 2 drop sets
A Drop Set is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition (don’t go until form breaks).
Try and reach a heavy 10 rep in 4-5 working sets (not including light warm up set). For working sets, we want to hit a few lifts of 5-6 reps and save the 10 rep for the final attempt.
Focus on a strong and stable mid-line while pressing through the floor. Pause at the top while reaching full extension, and never rest at the bottom. Squeeze your glutes/core!
4 rounds for time of:
4 Wall Walks
Target time: 8-10 minutes
Time cap each: 14 minutes
Large Class Target Time: 13-15 minutes
Large Class Time Cap: 18 minutes
STIMULUS and GOALS
Stimulus is moderate-steady pacing with planned rest to sustain the work pace. Classic, basic couplet where you either got the endurance on the shoulders or you don’t. Be smart and break before the wall walks break you. Remind athletes to use the clock and see if they can keep consistent round times.
Shake out your shoulders early and often cause they are going to hate you.