Shoulder Press 6-6-6
Use the heaviest weight you can for each set. Rest as needed between sets.
Complete as-
Build to a 6RM for the day.
–then–
1x 4-6 reps at 90% heavy
–then–
1x 4-6 reps at 85% heavy
Teams of 2 – for time:
30/24 Row Calories
25 Snatches, 95/65 lbs
30/24 Row Calories
20 Snatches, 135/95 lbs
30/24 Row Calories
15 Snatches, 155/105 lbs
30/24 Row Calories
10 Snatches, 185/125 lbs
30/24 Row Calories
Athletes can power or squat during snatch depending on barbell loading
.STIMULUS and GOALS
Stimulus is moderate-high intensity on the row and intentional lifting on the barbell that adjusts as weight/volume adjusts across each set. Intentional means that athletes should be taking the appropriate amount of time to set up for the current weight they are lifting and not rush the setup at the risk of no reps. Athletes should be mindful to focus on loading legs to maximize efficiency on the barbell, especially on heavier barbells. Athletes can have weight increase close by, but they should be far enough that there is no risk of the barbell being dropped onto loose plates.
Push, but be smart on how hard you come out on the lighter weights. Split the calories and reps as needed to maintain a push pace.
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