Wednesday – 9/13/17

A. Strict Shoulder Press
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
– Rest 3 minutes between sets
*Use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions.

B. Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Squat Snatches (55/35 lbs)
*Power snatches for those who can not execute the squat variation with good mechanics