Strength:
Shoulder Press - 5x5
Met-Con:
8 min AMRAP Ladder
95 lb Thruster
50 lb KB Swing
(1 Thruster, 1 KB Swing; 2 Thrusters, 2 KB Swings; 3 Thrusters, 3 KB Swings, etc.)
Light Cardio:
1 mile jog - immediately after met-con (no rest)
Notes:
The Shoulder Press is a strength workout - 5RM.
Rest at least 5 min after Strength work.
The Met-Con is an 8 min AMRAP Ladder; meaning that you start with doing 1 rep of each, then 2 reps of each, then 3 reps of each, and so on. Your score will be the round you end at, plus additional reps you get. For example, if you complete the 7th round (which is sets of 7) and then 5 Thrusters, your score is 7 Rounds + 5 Thrusters...
Shoulder Press: 95x5, 105x5, 115x5, (stopped due to shoulder pain)
ReplyDeleteMet-Con: 10 Rounds + 3 Thrusters
1.25 mile jog