Shoulder Press 4-4-4
Establish a 4RM for the day.
1x 2-4 reps at 85-90% heavy
1x 2-4 reps at 80-85% heavy
Work up to a 4 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 4 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 4 rep for the final attempt.
Record heaviest set as your score for load
50 Deadlifts, 135/95 lbs
40 Shoulder-to-Overheads, 135/95 lbs
30 Front Squats, 135/95 lbs
20 Power Cleans, 135/95 lbs
10 Thrusters, 135/95 lbs
Stimulus is moderate pacing and chipper style effort. Athletes should break early and often to avoid potential early burn out. Use the clock to control time spent during breaks (10-15 seconds).
Weight on the bar should be the same for all 5 movements. If athletes need to adjust, then make sure weights are placed to the side.