Friday
HV Tribe CrossFit – CrossFit
Shoulder Press (Double Progression Week 7)
LAST WEEK before our deload week
6-8 Reps
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.
DB Russian Twists: (Left + Right = 1)
https://www.youtube.com/watch?v=N5j0NbJvH4o
*DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….
Metcon (AMRAP – Reps)
Metcon (AMRAP – Reps)
Get as far as possible in 15min….
10 Alt DB Snatches (50/35lb.)
20 Wall Balls (20/14lbs.)
10 Alt DB Snatches
30 Double Unders
20 Wall Balls (20/14lb.)
10 Alt DB Snatches
40 DB Push Press (50/35lbs)
30 Double Unders
20 Wall Balls
10 Alt DB Snatches
50 Sit-Ups
40 DB Push Press (50/35lbs)
30 Double Unders
20 Wall Balls
10 Alt DB Snatches
*Accumulator style!
*No rest between sections.
*Can you finish in 15min. or less!?
