Shoulder Press 6-6-6

Establish a 6RM for the day.
–then–
1x 4-6 reps at 90% of 6RM
–then–
1x 4-6 reps at 85% of 6RM

Work up to a 6 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 6 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 3-5 reps and save the 6 rep for the final attempt.

5 rounds for time of:

12/10 Air Bike Calories

10 Handstand Push-ups

Sled Push, pick load, 150 ft

Sled Push, 25/empty lbs / Walking Lunge, 75 ft

Complete in teams of 3. You go-I go fashion; 1:2.

TARGET SCORE
Target time each set: 1:30- 1:50
Time cap each set: 2 minutes
Overall workout time cap: 28 minutes

STIMULUS and GOALS
Stimulus is high intensity. Athletes will be sprinting each round, so itโ€™s very important that they get good warm-up practice before beginning the workout. High effort sprint exertion should be tested during the warmup and not hit for the first time during the workout. Partners will work and then rest while partners 2 and 3 perform their round. Athlete should continue to move during the rest time to help clear fatigue from the legs.

Athletes should only push to their absolute max on the final set. Going all out early on will result in a steep decline in intensity.

In order to fit the workout within the 60-minute class timeframe, we suggest either adding an overall 28 minute cap, or switching the workout to 4 sets instead of 5.