Strength
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 2 minutes between sets
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
B.Metcon
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps 24/20
7 Burpees
7 Kettlebell Swings 53/35
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 2 minutes between sets
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
B.Metcon
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps 24/20
7 Burpees
7 Kettlebell Swings 53/35
