9
Shoulder Press ( 1×8)
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.
Metcon (3 Rounds for reps)
3 sets
3:00 Amrap
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Ups (50s/35s)(24/20)
– rest 1:00 between sets –
3:00 Amrap
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Ups (50s/35s)(24/20)
– rest 1:00 between sets –
Target number of Reps each set: 12 + reps
Minimum number of reps before scaling: 8 reps
STIMULUS and GOALS
Stimulus for todays workout is a STEADY GRIND! Movements like this your athletes need to stay within their realm and not try to speed up to where they are constantly messing up on double unders and blowing up on wall balls. Stay calm, keep moving and try to maintain as close to a consistent rep count on step ups as possible.
Minimum number of reps before scaling: 8 reps
STIMULUS and GOALS
Stimulus for todays workout is a STEADY GRIND! Movements like this your athletes need to stay within their realm and not try to speed up to where they are constantly messing up on double unders and blowing up on wall balls. Stay calm, keep moving and try to maintain as close to a consistent rep count on step ups as possible.
Such a lower body dominant workout. This is why we can’t stress enough to NOT come out hot and blow up.