Wednesday, January 19
Strength:
Shoulder Press 3-3-3-8-8-8
Rest as needed between sets.
Set 1: 60-65% 1RM
Set 2: 65-70% 1RM
Set 3: 70-75% 1RM
Set 4: 75+% 1RM
Set 5: 75+% 1RM
Set 6: 75+% 1RM
The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 10 reps.
WOD:
AMRAP 12 mins: Strict Handstand Push-ups, Burpee Box Jump Overs, and Kettlebell Swings
Complete as many rounds as possible in 12 mins of:
4 Strict Handstand Push-ups
6 Burpee Box Jump Overs, 24/20 in
12 Kettlebell Swings, 24/16 kg