Monday 011018

Shoulder Press

10-10-10-10, 1x10

Athletes build over the first four sets to a challenging but submaximal weight, leaving one good rep in the tank. Use 95% of that weight for the remaining set.

3 Rounds For Time:

400m Run

21 Thrusters, 95#/65#

TIMECAP: 12:00


Extra Work: Row


1000m, escalating intensity every 250m

Rest 2:00-3:00

4x500m max effort

Rest as needed between sets

Cooldown: 500m easy

The goal is for each effort to be maximal. Thus, encourage athletes to take plenty of rest between sets.