OVeRHEAD PRESS (Dark Horse, Day 6) • 5/21/18

-Warm up, 10 min (continuous, 5 rounds):

  1. Shoulder Dislocates: 5 x 10

  2. Jump Rope: 5 x 25

  3. Battle Rope Alt. Waves: 5 x 20sec

  4. Push Ups: 5 x 10


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

  • 1. Push Press:

  • 95 x 3

  • 115 x 3

  • 135 x 3

  • 165 x 3

  • 185 x 3

  • 205 x 3

2. Large Globe Pull Ups: 6 x 5

3. Barbell Climbs: 6 x 2


**6 min rest between**


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

  • 165 x 9 (AMRAP)

  • 165 x 8

  • 165 x 8

**5 min rest between**


-Dynamic (50% of 3RM, 10 min EMOM)

  • 10 x 3 @ 105

**3 min rest between**


-Assistance Work (90 sec b/t):

  • Barbell Shrugs: 3 x 15 @ 245

  • Superset:

1. EZ Curl: 1 x 12 @ 62, 2 x 12 @ 72

2. Skullcrushers: 1 x 12 @ 62, 2 x 12 @ 72

  • Weighted Russian Twists: 3 x 30 @ 20

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