550 meter run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (start this at 20 past the hour)
5 x 3 of overhead squat, start counting at 50% of your max OHS and go up to a heavier weight than you are going to use in the workout.
Pull-up warm-up after each set.
Workout (start this at 45 past the hour)
4 rounds for time of:
5 overhead squats, heavier than normal
20 walking lunges
400 meter run
What I mean by “heavier than normal”: If you normally OHS 95/65, please go up to either 115/75 or 135/95. The set of 5 needs to be done in one set, but it should be a heavy set. If you normally do this kind of workout with 135/95, please do 165/115.
Competition Team Lift
Please make up a team lift from this week.
Competition Team Skills
Please make up a team skills workout from this week.
Please make up a supplemental workout from this week.