2/6/12 - MONDAY

Warm-up: (focus on Push Press technique)
3 Rounds
75 lb Push Press - 10
Burpee - 10

Technique:
Shoulder Press - 3x10

ME Lift:
Shoulder Press - 1RM (Work up to in about 5 sets)
Shoulder Press RP - 3xFailure

Met-Con:
3 Rounds for Time
135 lb Bench Press - 10
Toes 2 Bar - 10
95 lb OH Squat - 10

Assistance: (always optional)
JM Press - 2x10-12
Body Skull Crushers - 2x12-15
Ring Dips - 3x12-15

Notes:
Warm-up and Technique - focus on good form and developing technique.
Rest Pause sets - pick a weight that you can do at about 7-10 reps in the first set. Rest 30 seconds only between sets.
Skull Crusher Incline Pushup- put your barbell in the low bench press position on your rack, use a close grip/skull crusher grip in an incline pushup position, and do a skull crusher pushup by lowering your head to the bar. Maintain a ridgid/planked core.