Warmup the shoulders and core for the OH pressing. For the deadlifts in the metcon, warm up the lower back and hamstrings primarily. The shoulders should already be pretty warm from the strength portion.
Strength:
In a 10:00 Window
Max Strict Press @ 80%
8/10 difficulty for you
Goal: 6-12 reps.
Max set to technical failure.
Reps END when points of performance fall away or barbell speed isn't there.
Metcon:
5 Rounds of:
200m Run
10 Deadlifts, 245/165
15 Strict HSPU
*Target Time: 15:00 or less
*Modify Strict HSPU to hand release push-ups or box push-ups if needed
*Comp barbell: 275/185
Stimulus:
Run | 1:00 or less.
Deadlifts | Moderate. 2 sets or less.
Strict HSPU | 1-3 sets.
BODYBUILDING WORKOUT
Routine 5b: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Arnold Press (3 x 8-12)
- Strict Chin-ups (3 x 8-12 reps)
- Wheel of Pain (3 x 30 reps)
- Dumbbell Reverse Flys (3 x 8-12 reps per arm)
- Dumbbell Concentration Curls (3 x 8-12 reps per arm)
- Oblique Leg Raises (3 x 20 reps)
- Snatch-grip High Pulls (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- GHD Situps (4 x 20 reps)