A.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on January 18, 2017)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
9 Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbells
A: 100# sandbag strict press (5×4)
B: 5 rounds with 40# dumbbells
(140,140,140,145)x5,(145)x4
7rds+2pullups with 55s
A: 5×95#, 5×95#, 5×115#, 5×135#, 3×135#
B: 4 rounds, 50# DBs
A. Done @ 75#
B. 6 rounds + 6 reps w/ Barbell @ 75#.
Shoulders! Ouch!