Shoulder Press - Metcon

Friday, August 19, 2022

CFG - Lucas

1200 - 13 of us

Warm-up

AMRAP x 7 MINUTES

150/100 Row

5/5 Moose Antlers

5 Banded Cuban Presses

5/5 Side Lying Windmills

Strength

Shoulder Press (6-6-6*)

Superset with 10/10 Single Arm Upright Rows -Rest 2:00 b/t Sets-

*1+1/2 Strict Press 1 Rep = Press + Descend to Forehead Height + Press + Return to Shoulders.

Start Moderate and Build to Heavy

Week 7 of 9

I trained with 65#, but my tempo got slopping on the final round.  I used 15# for the single arm upright rows and that was a good weight.

Workout

Metcon (Time)

5 SETS* ON A 3:30 RUNNING CLOCK...

250/200 Row

10 Push Press (135/95)

1:00 Barbell Front Rack Hold

-Rest the Remainder of Time-

I scaled to a 75# barbell and moved well doing sets in 8/2.  The hold got ugly and ended up in a genie hold for most of the time.

Round 1 - 2:47

Round 2 - 2:48

Round 3 - 2:49

Round 4 - 2:50

Round 5 - 2:50

--

14:04 total

Finished with 3x8 Reverse Hyper at 90#