Friday

18
Apr

Friday

HV Tribe CrossFit – CrossFit

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Shoulder Press (Double Progression Week 2)

Strict Press (Double Progression Week 2)

6-8 Reps

superset with;

15-20 “Thumb up” Lateral DB Raises

Rest 2min. Repeat For 3 Total Sets.

* Thumb up Lateral DB Raises:

https://www.youtube.com/watch?v=Apz4rljN0VM

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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 (No Measure)

EMOM 20 Minutes

Min 1-5

1 pull up

2 Push ups

3 Squats

Min 6-15

2 pull ups

4 pushups

6 squats

Min 16-20

1 pull up

4 push ups

3 squats