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5-3-1 Shoulder Press & “Jackie”

By 01/24/2011No Comments

:startwod:

Warm Up

Shoulder and Hip Mobility

Row 500 Meters NFT

3 Warm up sets on Shoulder Press 5 – 8 reps

Strength Workout

Shoulder Press
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%

Conditioning Workout
“Jackie”
1000 Meter Row
50 Thursters 45M/30W
30 Pull Ups

Cool Down

Band Stretching        

Endurance Workout Optional (3+ hours after CF)

3 x 400 Meter Runs

2 min rest between efforts.

If no CF today do 6 x 400

:endwod:

Coaches Notes:  Shoulder Press is a strict shoulder press with no dip drive.  Please have all athletes record weights.  If beginner athlete does not have 1 rep max do 3 x 5 reps at a challenging weight and work on technique and strict form.


Steven