Monday
Strength
Shoulder Press
6,2,6,2,6,2
20 Minutes Maximum. Start your first set of 6 between 75-80% of 1RM, and the sets of 2 at 85-90% 1RM. Build 2.5-10 lbs on each successful wave. Try to aim for 2.5-5 Lbs over your top sets from last week.
Accessory
Seated DB Press
3 x 10
Superset w/
Banded Tricep Extension
3 x 15
Conditioning
3 Rounds, 1 minute rest after each round (Time cap of 12 Minutes total, including rest)
25 Wall-Balls
20 T2B/C2B/HSPU
5 Power Clean
Level 3- 185/125.
Level 2- 135/95, 14/10 WB
Level 1- Select a weight that allows for 5 touch and go power cleans. Every round should be a SPRINT. Select scaling options that allow for unbroken sets and fast transitions to be the focus.