Peak 180 – Group Class

Backt to work, week 2 of the Strict Press cycle today. Some more building blocks this week. Read the email about weekend related events.

Weightlifting

Shoulder Press

5 Sets:

Sets 1 – 3: 6 reps @ 70-75%

Sets 4-5: 4 reps @ 75-80%

*Last week we did 6-8 reps for 5 sets at 65% so a little heavier this week. Take time between sets, don’t rush….pure shoulder strength and stability is needed for our more complex lifts!

Performance

Metcon (Time)

min 0:00 – 10:00

15-12-9-6 reps

Hang Squat Cleans (95/65)

Pull-ups

RX+ C2B Pull-ups
Scale:

KB Squat Cleans (light weight to move since range of motion is greater than Hang Squat Clean) or Medball Cleans

Metcon (Weight)

min 15:00 – 25:00

Find a 1RM Hang Squat Clean

Metcon (Time)

This is an alternative (fitness version to the 1RM Hang Squat Clean):

min 15:00 – 25:00

40-30-20-10 reps

Air Squats

20-15-10-5 reps

Slamball