EMOM 5
3 Strict Press
Rest 1-2 Minutes
EMOM 5
3 Push Press
Rest 1-2 Minutes
EMOM 5
3 Push Jerks
Rest 1-2 Minutes
AMRAP 5
7 Double DB Push Press
7 Double DB Box Step Overs
*Record heaviest PJ set AND AMRAP score
__________________________________________
Remember, shoulders take a little longer to recover than other muscle groups, so temper the enthusiasm on the weights. I think you can hit 70-80% of your 1 RM on all three respective lifts. Part 2 should be an aggressive pace but me mindful, holding on to those DBs will be tough. Be strategic!
___________________________________________
SUGGESTED WARM UP
- Stretch and mobilize wrists / front rack
- AMRAP 2: 5 Push Ups + 6 Step Ups
- 5 One Arm Push Press (R and L) – Slow eccentric – 2x
- Stretch and mobilize thoracic