shoulder to overhead

WEEK 9 - DEADLIFT

Deadlift 1x3 @ 85%
Then
EMOM 5 minutes
Deadlift x 3 @ 88% of today's 85%

MERCURY I

2 rounds
AMRAP 6 minutes
3 power cleans @ 25% of deadlift max
3 front squats
3 shoulder to overhead

MERCURY II

2 rounds
AMRAP 6 minutes
3 DB power cleans
3 DB front squats
3 DB shoulder to overhead
* Use the same DBs for all movements

WEEK 8 - DEADLIFT

Mackenzi being bashful during Wednesday's workout while Mary and Casey have a good laugh

Mackenzi being bashful during Wednesday's workout while Mary and Casey have a good laugh

Tension pause deadlift 3x5 @ 75%

4 rounds (12 min cap)
5 power cleans @ 25% deadlift
10 shoulder to overhead
20m prowler push low handles
40m sandbag sprint

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WEEK 6 - CONDITIONING

A good leg burning workout last night

A good leg burning workout last night

4-5 rounds (12 min cap)
10 power cleans @ 25% deadlift
5 shoulder to overhead
250m row

Rest 2 minutes
For time (12 in cap):
Buy in: 100 double unders
3 rounds
25 ball slams
15 pull-ups
Cash out: 100 double under
Rest 2 minutes

For time:
21-15-9
KB swings (heavy)
Burpees

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WEEK 13 - SHOULDER PRESS MAX

An older pic of Andrew with some solid front squats. Just an FYI… He looks younger now than when this pic was taken!

An older pic of Andrew with some solid front squats. Just an FYI… He looks younger now than when this pic was taken!

Shoulder press MAX or 5RM

3 rounds - 1 minute at each station
DB shoulder to overhead
- first 20 seconds strict press
- next 20 seconds push press
- final 20 seconds push jerk
Hollow rocks
Shoulder taps

NO ARTICLE TODAY. Just a little sumpin' sumpin'….
Do you ever have those days where you just don't have the motivation to go and workout? I know I do. You definitely sit there and tell yourself that you should go to the gym however you don't really want to go. So how do you overcome this lack of motivation? Follow these SIMPLE steps and you'll be well on your way (on your way to the gym that is!):

  1. Get yourself off the couch or out of bed.
  2. Put your workout clothes on.
  3. Get in your vehicle, on your bike, or out the door to walk.
  4. Listen to some uplifting music.
  5. Walk in the door to your training facility.
  6. Grab the bar and make it your bitch!!!

After it's all said and done you will be proud of what you accomplished!

WEEK 4 - CONDITIONING

Be sure to pick up your limited edition emPOWERment t-shirt today!  V-neck -- $25; T-shirt -- $20 (taxes included)

Be sure to pick up your limited edition emPOWERment t-shirt today!

V-neck -- $25; T-shirt -- $20 (taxes included)

*Be sure to stay well hydrated today. For very litter of water you drink add a pinch of sea salt to help retain water and replenish the sodium lost from sweating*

2 rounds
AMRAP 5 minutes
5 DB power clean
10 box jumps
15 shoulder to overhead
Rest 2 minutes
AMRAP 5 minutes
5 DB hang power snatch
40m overhead DB carry
Rest 2 minutes

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WEEK 12 - OLYMPIC LIFTING OR SHOULDER PRESS

The 17:45 crew with during the early stages of yesterday's workout.

The 17:45 crew with during the early stages of yesterday's workout.

Snatch - max
Clean and jerk - max

OR

Shoulder press 5x5 @ 60%

Tabata (8 rounds at each station -- 20 seconds of work followed by 10 seconds of rest)
DB shoulder to overhead
Hollow hold
DB lateral raises
Knees to elbows


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