This one's for the ladies....and the guys? For anyone really, knowing the time I put into scouring for photos. Arnold performing the Arnold Press done with dumbbells and incorporates the shoulder press with a rotating of the forearms for increased range of motion.
SWOD: Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Metcon (If you feel you need it after the strength portion):
As many rounds as possible in 7 minutes:
-7 Wall Ball Shots (20/14 # to 10 ft target)
For the SWOD, this should tax your entire body and show you the importance of proper form as the weights and reps get larger. Do singles of shoulder presses, adding weight every time. If you feel strong, go for a max. Then complete the same weights for Push Presses and then for Push Jerks. Your progression could look like this:
SP 95-105-115-125-135 (x 1's)
PP 95-105-115-125-135 (x 3's)
PJ 95-105-115-125-135 (x 5's)
For the metcon, some of you may remember doing this workout one of your first days joining the gym. If so, here is a great chance to see your improvement even after being here for a short time. If you haven't done it yet, you're in for a treat. It's a fun one.
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