shoulder press

WEEK 14 - SHOULDER PRESS

Andrew and Janet with some slam balls during yesterday’s conditioning

Andrew and Janet with some slam balls during yesterday’s conditioning

Shoulder press 1RM
OR
Shoulder press 3RM
OR
Shoulder press 5x5 @ 80%
OR
Shoulder press 10x10 @ 60%

12 minute clock
Odd Rounds
5 DB push press (heavy)
10 DB rows (same DBs as push press)
5 burpees

Even Rounds
10 hollow rocks
10 Russian twists
10 plank ups

WEEK 12 - SHOULDER PRESS

Cari staying rigid during some ring rows

Cari staying rigid during some ring rows

Shoulder press 2x2 @ 92.5%

Tabata - 8 rounds of each movement 20 sec of work followed by 10 sec rest
Hollow hold
L-sit
Seated DB shoulder press
* 1 arm remains fully extended overhead while pressing with the other. Do this for 4 rounds then switch pressing arms. This will be done twice. *

WEEK 11 - SHOULDER PRESS

Cari, Mel, and Eddy pushing out a 2k row with burpees thrown in the mix

Cari, Mel, and Eddy pushing out a 2k row with burpees thrown in the mix

Shoulder press 3x2 @ 90%

4 rounds
45 seconds work / 15 seconds rest
V-sit battle ropes
Plank
Dead bugs

WEEK 10 - SHOULDER PRESS

Kevin, Alyssa, Robyn and Ryan blasting through a 2K row

Kevin, Alyssa, Robyn and Ryan blasting through a 2K row

Shoulder press 3x3 @ 85%

4 rounds
45 seconds work / 15 seconds rest
3-way explosive landmine presses
Banded landmine twists
V-crunch
Plank (weight optional)

WEEK 8 - SHOULDER PRESS

A little Canada Day action with a small crew

A little Canada Day action with a small crew

Shoulder press 5x5 @ 75%

MERCURY I

AMRAP 15 minutes
15 push press with todays's 75%
15 barbell roll outs
15 calorie row
15 knees to elbows

MERCURY II

AMRAP 15 minutes
15 push press with todays's 75%
15 ab wheel roll outs
15 calorie row
15 hanging knee raises

WEEK 6 - SHOULDER PRESS

06:30 crew starting the day off with some Cossack squats

06:30 crew starting the day off with some Cossack squats

Shoulder press 4x5-6 @ 72.5%

AMRAP 12 minutes
5 seated plate raises to twist
10 Russian twists
30 sec side plank (one side)
30 sec side plank (other side)
30 sec plank (weight optional but encouraged)

WEEK 5 - SHOULDER PRESS

Shoulder press 4x6 @ 70%

MERCURY I

AMRAP 12 minutes
50 double unders
35 knees to elbows
20 DB push press

MERCURY II

AMRAP 12 minutes
150 single skips
35 knees to elbows
20 DB push press

MERCURY III

AMRAP 12 minutes
150 single skips
35 hanging knee raises
20 DB push press