1. Our Next On-Ramp Course begins TOMORROW NIGHT
July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE.
Impact/Focus: Shoulder Press 5-3-1+ (week 4)
Work through the following sets of Shoulder Press using the percentage based sets outlined below.
To determine loads use a 1-rep Shoulder Press (90%) established on 06.17.2019 (week 1) linked HERE.
The final set is a ”+” set which means each athlete will attempt to execute as many additional reps as possible.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Notes: Athletes that need Shoulder Press 1 rep starting numbers may use the following link to a 1 rep maximum calculator tool linked below should other personal records for press rep ranges be available.
Post sets/reps/loads to comments.
Complete for time versus a 15:00 Running Clock
In the time remaining, AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
In the time remaining; AMRAP of
5 x Handstand Push-ups
10 x Pistols (alt.L/R)
15 x Pull-ups
Notes: Benchmark warning order.
Post scores to comments.