ME Work:
Shoulder Press - 1RM
Shoulder Press RP - 3xFailure
Push Press - 1x12-15
Met-Con:
4 Rounds for Time
Push-ups - 50
Ring Dips - 25
Assistance:
Skull Crushers - 2x6-8
DB Kickbacks - 1x12-15
Superset
DB Side Raises - 3x12-15
1.5 min Ab Plank - 3x1
Notes:
The Assistance Work is optional. Do them if you have the time and energy.
On the Ring Dips, try to keep your shoulders pushed back like when you pinch your shoulder blades together - don't roll them forward.
Shoulder Press PR 140x1
ReplyDeleteShoulder Press RP 115x8,3,1
Met-Con 13:54
Shoulder Press ME: 135x3, 155x2, 165x1, 175x0, 170x0
ReplyDeleteShoulder Press RP: 125x10,4,3
Push Press: 135x12
Met-Con: 12 min 21 sec
I did all the tricep accessory work and 1 set of the DB side raises and 1.5 min Ab Planks
I did worse on my Shoulder Press 1RM this week. I think it was due to a little fatigue and not warming up sufficiently.
I was surprised at how hard the met-con was. I felt like I hit a brick wall on my second round.
ReplyDelete