Friday

11
Apr

Friday

HV Tribe CrossFit – CrossFit

View Public Whiteboard

Shoulder Press (Double Progression Week 1)

Strict Press (Double Progression Week 1)

6-8 Reps

superset with;

15-20 Banded Rear Delt Rows

Rest 2min. Repeat For 3 Total Sets.

*Banded Rear Delt Demo:

https://www.youtube.com/watch?v=QOBO234Cd24

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*This Press cycle is 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 (Time)

Cash in: 200m Run

4 RFT

3 box jumps 24/20

6 pull-ups

9 pushups

12 Goblet Squats 53/35

Cash out: 200m