|Jenny in the finishing position of a shoulder press (or push press, or push jerk).|
Shoulder Press: Work up to 1@90% of 1rm, then 3x3@ 80%.
AMRAP in 20:00 of:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
For the SWOD, this is the same loading percentages as we did for back squats on Monday. These sets should be heavy, but you should not hit failure. Remember that the rx'd percentages are guidelines and can be dropped if you're not hitting all the reps.
For the metcon, use whatever pull up modification you need to challenge yourself but complete the reps. Push ups should all be from a plank position. If you need to elevate your hands in order to do that go ahead. NO KNEE PUSH UPS!!!! Squats should be to a medicine ball to ensure proper depth on each rep.
Post weight and number of rounds completed to the comments section. bc