In 2 mins, for max reps of:
Run, 200 m
max reps in remaining time Shoulder-to-Overheads, 155/105 lbs
— Rest 1 min —
In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Shoulder-to-Overheads, 155/105 lbs
— Rest 2 mins —
In 4 mins, for max reps of:
Run, 600 m
max reps in remaining time Shoulder-to-Overheads, 155/105 lbs
The stimulus is steady, moderate intensity. Athletes should perform their runs at a pace of roughly 100m/30 seconds. Upon returning from the run, athletes should immediately go into the max shoulder to overhead reps. If athletes are not getting at least 60 seconds to perform shoulder to overhead, distances should be adjusted.
RX+ Shoulder to Overheads 185/125
Strict Pull-ups 5×10
5x 6-10 reps
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