Who wants to see their shoulder press increase a whole bunch? We're about to start a program that will improve your shoulder-overhead across the board. However, specifically it improved my strict press 15 lbs in just four weeks. So please make sure you are hitting the Push Press and Shoulder Presses, each week, even if you have to make them up on a different day.
Monday:
Push Press
1x10 @ 60%
1x8 @ 70%
1x6 @ 75%
1x4 @ 80%
Shoulder Press
1x5 @ 60%
3x5 @ 70%
1 Mile Run Time Trial
or 2k Row Time Trial
Tuesday:
Cindy or Mary
"Cindy"
AMRAP 20 Minutes
5 Pull-ups
10 Push-ups
15 Squats
"Mary"
AMRAP 20 Minutes
5 Handstand Push-ups
10 Pistols
15 Pull-ups
Wednesday
Push Press
1x10 @ 60%
1x8 @ 65%
1x8 @ 70%
1x8 @ 75%
Shoulder Press
1x5 @ 60%
1x5 @65%
2x5 @ 70%
Tabata Double-Unders
Thursday:
5 Rounds for a hell of a fun time:
9 Deadlifts (135#/95#)
6 Hang Power Snatch (135#/95)
3 Overhead Squat (135#/95#)
Friday:
"Lumberjack 20"
20 Deadlifts (275#/185#)
Run 400m
20 Kettlebell Swings (2/1.5 Pood)
Run 400m
20 Overhead Squats (115/85)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull-ups
Run 400m
20 Box Jumps (24"/20")
Run 400m
20 Dumbbell Squat Cleans (45#/30#)
Run 400m
Saturday:
8am: Clean & Jerk 1 rep max
9am: "How well do you know CrossFit?" Q & WOD