Thursday's Jam

Strength Today we are going to test our shoulder press. This is a absolute strength movement so there is NO dip. Just a strict press over your shoulders. Take your time building up with this and rest a good amount! Don't jump with too much weight here. Small jumps. After we are going to do 1 x max reps @ 45% of your strict press with a dumbbell. This is going to test out your single arm vertical press. A: Shoulder Press (build to a 1RM) B: Single Arm Dumbell Press (1 x Max Reps/Side @ 45% of A w/ 3010 Tempo) Rest as Needed Between Sides Metcon This is a burner! Don't leave anything in the tank here. Just go for it! Pick a weight for the thrusters that you would only break up 1-2 times for 20 reps. Metcon (Time) 2 Rounds:

20 Thrusters (95/65)

20 Burpee Box Jump Over (24/20) #workoutoftheday