Shoulder Press 8-10-10

Establish an 8 RM for the day
–then–
1x of 8-10 reps at 85-90%
–then–
1x of 8-10 reps 80-85% of the original 8RM.

Work up to a 8 RM. Take a minute or so and then go into the 2 drop sets

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 8 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 8 rep for the final attempt.

Focus on a strong and stable mid-line while pressing through the floor. Pause at the top at full extension, and never rest/pause at the bottom (touch and go). Keep your glutes tight during the drive and ascent.

The goal should be to get a slightly heavier weight than the previous week (don’t increase to sacrifice form)

As many reps as possible in 9 mins of:

3 Power Cleans, 155/105 lbs

1 Wall Walk

3 Power Cleans, 155/105 lbs

2 Wall Walks

3 Power Cleans, 155/105 lbs

3 Wall Walks

6 Power Cleans, 155/105 lbs

4 Wall Walks

6 Power Cleans, 155/105 lbs

5 Wall Walks

6 Power Cleans, 155/105 lbs

6 Wall Walks

9 Power Cleans, 155/105 lbs

7 Wall Walks

9 Power Cleans, 155/105 lbs

8 Wall Walks

9 Power Cleans, 155/105 lbs

9 Wall Walks

12 Power Cleans, 155/105 lbs

10 Wall Walks

12 Power Cleans, 155/105 lbs

11 Wall Walks

12 Power Cleans, 155/105 lbs

12 Wall Walks

TARGET SCORE
Target Round: Round of 6 Wall Walks or more
Minimum Round before scaling: Round of 5 Wall Walks
Large Class Target Round: Round of 6 Wall Walks
Large Class Minimum number of Rounds before scaling:
Round of 5 Wall Walks

STIMULUS and GOALS
This classic ascending rep scheme was introduced during the infamous 15.4 Open Workout (PC and HSPU). The first few rounds will fly by, but don’t let that fool you; things will slow down, and the rounds will feel like an endless pit. Athletes should start with a controlled and methodical pace that allows them to breathe comfortably between movements.

The pull-push combo adds up very quickly here. Be smart, and don’t over-pace and blow up your lungs.