CFG Members: Starting ’em young!

 

Strength

Shoulder Press (20X1 tempo)
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Take about 3 min rest between sets. Use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions

 

Conditioning

Two rounds for time of:

500 Meter Row
Barbell Thrusters (95/65) x 25 reps
Pull-Ups x 15 reps

Break reps into smart sets from the start! Try not to crash and burn.