1.) Every 3 minutes 10 Strict Press for 5 rounds, add load each round
note: start around 50% 1rm strict press
2.) Ready for Takeoff
17 minute AMRAP
21 Pull-ups
35 Wallballs 20/14lb
51 Double Unders
3.) Lacrosse Ball shoulder smashing.
note: do this. do it for a minimum of 3 minutes a side.
note: start around 50% 1rm strict press
2.) Ready for Takeoff
17 minute AMRAP
21 Pull-ups
35 Wallballs 20/14lb
51 Double Unders
3.) Lacrosse Ball shoulder smashing.
note: do this. do it for a minimum of 3 minutes a side.
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Pauly VanderKelen
HG
5 reps of strict press: 95,115,135,145,155# (for 3) then 5x5 @ 135# / 5x10 strict pull-ups / 100 strict ring dips in largest sets possible (15,10,5...)
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