1/6/2015

5
Jan

1/6/2015

Take about 15 minutes to get at least 3 heavy working sets of shoulder press (you may increase weight each set if you choose) For the metcon, these are designed as short, quick sprint couplets. Choose a progression/scale that will allow this. For instance, if you usually do singles or doubles for ring dips, do assisted ring dips, parallette push ups, or push ups to keep moving. Similiar consideration for the pull ups and deadlift weight.

Strength

5, 5, 5 Shoulder Press

Conditioning

Do A, then B, then A, then B. Each is an AMRAP in 3 minutes with 1 minute rest after.

A.) 10 wall ball shots, 20/14#
10 ring dips

B.) 10 deadlifts 135/95#
10 pull ups

2 Responses

  1. Aileen

    KT 80/54-56-54-51 band
    Mike 155/70-60-55-50 rr band
    Megs 70/55-56-51-52 rom band
    Matt 80/52-58-39-51 pu
    Frank 105/67-49-50-47 scale
    Amanda 70/74-65-66-56 rr scale
    Brian 130/52-50-34-38 purple band
    Nate 115/59-50-36-35 red band
    O 145/70-50-41-41
    Pavan 125/60-54-42-44 scale
    Drew 115/52-51-35-45 rx
    Meghan 65/62-45-62-43 scale
    Heath 90/52-65-60-x
    Russ 115/35-50-33-31 scale
    Shoeless 120/29-44-28-40 scale
    Molly O 55/48-55-52-61 scale
    P 145/60-95-50-60 rx

  2. Coach P

    Gabe 115/52-50-51-42 box
    PH 155/54-53-48-51 box
    Rachael 65/57-54-55-53 box
    Jeff 80/53-53-50-52 10#wb box
    Deery 70-70-55-59 10#wb sc
    Grant 145/60-81-51-71 Rx
    Ramon 95/70-55-50-45 115# sc
    Juliet 55/50-45-45-43 45# sc
    Molly 75/50-48-40-52 85#
    Aileen 65/60-50-55-44 box
    Joe 185 FS/65-70-61-65 sc
    Robin 65/53-50-53-45 sc