Shoulder Press 8-10-10
Use the heaviest weight you can for each set. Rest as needed between sets.
Establish an 8RM for the day
–then–
1x 8-10 reps at 85-90% 8RM
–then–
1x 8-10 reps at 80-85% 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)
Teams of 2 – for time:
100 Double Unders
10 Wall Walks
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
80 Double Unders
8 Wall Walks
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
60 Double Unders
6 Wall Walks
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
40 Double Unders
4 Wall Walks
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
20 Double Unders
2 Wall Walks
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
Complete in teams of 2. Split reps in whatever sets you decide.
STIMULUS and GOALS
Another shared suffering workout where athletes will partner up and split the workout load. Pacing and intensity should be aggressive where there is almost no loss of time between transitions. Make sure athletes go into this with a solid strategy to highlight strengths and minimize burning out.
Athletes must complete the lunge walk after each set is complete before going to the next station. Example: 100 double unders complete – Lunge walk – 10 Wall walks – Lunge Walk – 80 Double Unders…Etc.
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