2 Rounds of:
30' HS Walk or :20 HS Hold
20 Empty Bar Strict Press
30 Hollow Rocks
20 Empty Bar Push Press
GET POWERFUL
Split Jerk
EMOM 8
1 Rep
Then
5:00 to take 2-3 attempts at a Heavy Single
GET FIT
15-12-9-6-3 reps of:
Strict HSPU
Shoulder to OH 155/105
*Run 100m after each movement
12 Min Cap
COMPETITORS EXTRA
5x AMRAP 2 / 1:00 Rest
16/10 Calorie Bike, straight into
12 Air Squats
8 Push Ups
4 Strict Pull Ups
In a vest
(repeat the 12/8/4, but only hit the bike once per AMRAP)
COACHES NOTE:
The flow of the work is 15 SHSPU, 100m Run, 15 Sh to OH, 100m Run, 12 SHSPU, etc... The Run is just designed to give the arms and shoulders an extra short break, it shouldn't be a sprint for most.
ATHLETES NOTE:
Don't be afraid to break up the SHSPU up early and often. The worst thing that can happen is reaching complete failure in the first couple rounds. Be very cautious with your intensity to ensure you get the most rep in possible within that 12 min cap.
BODYBUILDING WORKOUT
Shoulder & Biceps
2-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)