Monday, August 25
“Life is a daring adventure or it is nothing at all.”
—Helen Keller
Warm-up (NTE 10’)
2 Sets, not for time, of:
1 minute of jogging, biking, or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5-7 hip & back extensions
3-5 shoulder presses, empty/light barbell
3-5 push presses, empty/light barbell
3-5 push jerks, empty/light barbell
Strength/Skill
(AFTER WOD)
3 rounds for quality of:
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Athlete Instructions
8-12 reps/movement
Movement Demos
Accumulate 80-100 reps of V-ups or single-leg V-Ups during the strength portion.
WOD
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
85% 1RM Shoulder Press or more across all movements
More Likely time / rounds: (consider scaling if this seems unrealistic)
60% 1RM Shoulder Press or more across all movements
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.