A. Strict Press – 3 x 5-8 reps (double progression)
83# for 8-6-6…getting stronger!!
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
B. Choose one of the following 2 options:
1. Push Press – 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch (barbell) – Reps 15-12-10-8 (increasing weight)
HMS @ 33/43/53/73
C. 7 sets each – REST ONLY WHILE OTHER ARM IS WORKING, so caution with weight selection
12 Lateral Raises RIGHT arm
12 Lateral Raises LEFT arm
used the 8# weights…this was tough!
D. SUPERSET two movements x 3 sets each:
DB Front Raises (both arms same time) x 10-12 reps
SUPERSET – DB Upright Rows x 10-12 reps (same weight as Front Raises)
Rest 2 min
used the 15’s for both mvmts…12 reps all 3 sets
E. AMRAP 6 min:
Lying Leg Raises (with hip thrust at top) x 15-20 reps
Abmat Sit-ups x 15 reps
Hanging Oblique Knee-Raises x 15 reps
Plank x 30 seconds
2 full rounds + 9 lying leg raises