Overhead Press (Dark Horse: Day 2) • 5/10/18

-Warm up, 10 min (continuous, 4 rounds):

  1. Shoulder Dislocates: x 10

  2. Jump Rope: x 25

  3. Battle Rope Alt. Waves: x 30 sec

  4. Push Ups: x 10


-Strength, 30 min (Giant Sets, 90 sec b/t):

  • 1. Push Press:

  • 95 x 3

  • 135 x 3

  • 185 x 1

  • 205 x 1

  • 225 x 1

  • 235 x missed

2. Pull Ups: 6 x 5


3. Hanging Leg Lifts: 6 x 10


**5 min rest between**


-Volume (80% of 1RM, a/b 2-3 min b/t):

  • 180 x 8 (AMRAP)

  • 180 x 5

  • 180 x 5

**3 min rest between**


-Dynamic (50% of 1RM, 10 min EMOM)

  • 10 x 3 @ 110

**3 min rest between**


-Assistance Work (90 sec b/t):

  • Barbell Shrugs: 4 x 15 @ 245

*Didn’t get to finish my assistance work because I had to stop and have a “Dad talk” with my son about lying. Those are always fun.

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