side plank rotation

WEEK 15 - SHOULDER PRESS

A busy 16:45 session during the last part of yesterday's conditioning

A busy 16:45 session during the last part of yesterday's conditioning

Shoulder press 3x2-3 @ 90%

4 rounds - 1 minute each station
Reverse sit-up
DB push press
Side plank rotation (30 seconds each side)
Plank

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WEEK 7 - PUSH PRESS

Juliane, Corey, Andrew, and Agata with some DB thrusters

Juliane, Corey, Andrew, and Agata with some DB thrusters

Behind the neck push press 5x3-5 @ 80%

4 rounds -- 1 minute each movement

Weighted plank hold

Weighted knee raises

Side plank rotation (30 seconds) - one side

Side plank rotation (30 seconds) - other side

Side plank crunch (30 seconds) - one side

Side plank crunch (30 seconds) - other side

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WEEK 11 - Shoulder Press or Olympic Lifting

A busy 16:45 session with some wall balls and burpees

A busy 16:45 session with some wall balls and burpees

Shoulder press 4x6 @ 85%

OR

Snatch - heavy single then 3x1
Clean and jerk - heavy single then 3x1

4 rounds -- 1 minute each exercise
Crunch
V-crunch
Side plank rotations (one side)
Side plank rotations (other side)

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WEEK 6 - SHOULDER PRESS OR OLYMPIC LIFTING

Jennie, Julianne, and Janet with some prowler pushes during a tough session yesterday

Jennie, Julianne, and Janet with some prowler pushes during a tough session yesterday

Shoulder press 4x6 @ 75%

Shoulder shocker - 3 sets

OR 

Jerk 5x3
Power clean 3x3; then 3x3 slightly heavier
Clean pull off 2" riser 4x3

3 rounds -- 1 minute each station
Flutter kicks
Crunches
Side plank rotations (one side)
Side plank rotations (other side)

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WEEK 2 - SHOULDER PRESS OR OLYMPIC LIFTING

The09:30 crew during yesterday's conditioning workout

The09:30 crew during yesterday's conditioning workout

Shoulder press 5x12 @ 55%

4 rounds -- 1 minute at each station
Hollow rocks
Dead bugs
Side plank rotations (one side)
Side plank rotations (other side)
Rest 1 minute

OR

Push press 5x5 @ 75%
Hang clean 5x3 @ 70%
Front squats 5x5 @ 70%

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WEEK 8 - PUSH PRESS

A busy 17:45 session with some wall balls and kettlebell swings

A busy 17:45 session with some wall balls and kettlebell swings

Push press 5x5-6 @ 80%

 

4 rounds - 1 minute each station

Reverse sit-ups

Hollow rocks

Side plank rotations (one side)

Side plank rotations (other side)

Rest 1 minute

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