11/20/2013

19
Nov

11/20/2013

Happy Birthday Meredith!!

Strength
Shoulder Press
2 sets of 5 @ last week + 5
1 set of max reps @ last week + 5

Conditioning
800m Run
then
3 Rounds
9 HSPU
11 Squat Cleans (135/95)
20 Pull Ups
then
4 Rope Climbs

Today is the last week of our Shoulder Press strength cycle. We will re-test our 1RMs next week. After warming up, add 5 pounds above last week’s weight. Complete 2 sets of 5 reps at this weight, then a 3rd set of as many reps as possible at the same weight. This weight should be very heavy, so be careful not to lose tension in your lower back.

The workout is in homage of Meredith’s birthday. The workout starts with an 800m run and ends with 4 Rope Climbs (’84). In between, complete 3 rounds of 9 Handstand Push Ups (her favorite number), then 11 Squat Cleans and 20 Pull Ups (11/20). Scale HSPU to feet elevated on box Push Ups, or regular Push Ups. Scale Pull Ups to Banded Pull Ups or Ring Rows.

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