Shoulder Press 10-10-10
Use the heaviest weight you can for each set. Rest as needed between sets.
Build to a 10 RM for the day.
–then–
1x 8-10 reps at 85-90% of heavy
–then–
1x 8-10 reps at 80-85% of heavy
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!
Teams of 2 – In 12 mins, for max reps of:
5 rounds of:
Partner A: 15/12 Row Calories
Partner B: 15 GHD Sit-ups
–then– max reps in remaining time Rope Climbs
GHD Sit-ups / V-ups
Complete in teams of 2; 5 rounds each.
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. Athletes should push the pace on the row and GHD to earn time for the rope climb.
Partner 1 starts on the row while partner 2 starts on ghds. Switch when both have completed their work and continue to rotate until both have finished 5 rounds of row and ghds. When both partners are done, they will complete as many rope climbs as possible in the remaining time.
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