Warm Up: **Different then Standard**
10 x Burpees
then 2 sets of
10 x Right hand dumbbell snatch (25-40 lbs)
10 x Left hand dumbbell snatch (25-40 lbs)
Practice:
Shoulder press: 3 x 3 @ 70,80,90% of 1 rep max
Strict shoulde press, no initiation with hips or legs
Drive head forward as you press weight overhead
Train:
30 x 95lb Snatch into Overhead Squat
for time (6-8 min, stop at 8 if not finished)
For this workout you will first perform a snatch lift from ground to overhead. If you power statch or muscle snatch it then you can move right into your OHS from the standing postion. If you full snatch it then you must stand it up first and then go into your OHS.
This will suck bad.
Good luck
Comments: Post your shoulder press weights and training time
Post: stretch it out, pay close attention to lower back; Prone press ups (cobra stretch) and prayer stretch should be priorities
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Goodgame- CPT Sela you are an evil evil man
ReplyDeletePractice: 110, 125, 140x2 then fail (im like a little girl with presses) Train: RX'd 4:04, intensity sucked today but a good workout. Too short though.
ReplyDeleteHudak: P 110, 125, 140
ReplyDeleteTrain: RX 4:47. My shoulders hate you right now.
Sela, you are a girl!
ReplyDeleteGoodgame- Practice:105,115,130 Train: RX's 6:00 active shoulders are still my goat. Really struggle with the overhead.
ReplyDeletePfeifer- P:115,125,140 T:RX@5:15
ReplyDeleteFerrara P 135 150 170 Rxd 4:04
ReplyDeleteUrias, P: 105,115,130. T Rx 12, then 75# to 25 @8:00. No-Go.
ReplyDelete