Shoulder Press – 2 Reps
* Use the heaviest weight you can for each set. Rest as needed between sets.
10 minutes to establish a Heavy 2 rep.
This is all based on feel, not percentages. Stay tight, and no hip rocking!
Try and reach a heavy 2 rep in 5-6 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 2 rep for the last 3-4 sets.
Record the heaviest set as your score for load
For time:
5 Wall Walks
25 Kettlebell Swings, 70/53 lbs
25/20 Row Calories
4 Wall Walks
20 Kettlebell Swings, 70/53 lbs
20/16 Row Calories
3 Wall Walks
15 Kettlebell Swings, 70/53 lbs
15/12 Row Calories
2 Wall Walks
10 Kettlebell Swings, 70/53 lbs
10/8 Row Calories
1 Wall Walk
5 Kettlebell Swings, 70/53 lbs
5/4 Row Calories
TARGET SCORE
Target time: 12-14 minutes
Time cap: 16 minutes
Large Class Target time: 16-18 minutes
Large Class Time cap: 20 minutes
STIMULUS and GOALS
Stimulus is moderate pacing across the entirety of the workout. As athletes finish the 3rd round, pacing and transitions should start to increase. This workout will heavily emphasize shoulder endurance, especially through wall walks and kettlebells. Ensure athletes shake out their arms when they can utilize the heck out of their legs/hips during the swings and row.
Use the first round to establish a rhythm and see how the upper body grooves in. Be cautious going through the second round. It’s all downhill from there.
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