Session S4 W3

Warm Up

Dynamic Stretching

Burgener Barbell Warm up

3 sets of 10 reps of Waiter KB squats, with a minimum load of 8kg. Please go to full depth and make sure to have an externally rotated shoulder; form over load.

3 sets of 3 reps of Wall Walks

Workout

  • Perform 3 working sets of 5 Tempo Overhead Squats (with warm up). Start your working sets at approximately 60% of last week's 5 repetition best. Perform these at a tempo of @21x2. Two seconds down, one long second at the bottom, explode to the top and two second pause at the top of the movement.
  • 3 sets of max reps of Shoulder Press Burnouts. You will do the maximum number of strict shoulder presses you can before dropping to a push press. When you can no longer perform any additional push presses, drop to push jerks. Take 5-10 minutes to recover. Try to match your total number of reps each set.
  • 3 sets of 25 repetitions of GHD Parallel Situps, Abmat situps or standard situps.
  • 3 max sets of Pull-ups.

Notes

OHS: With these you perform a slow, 2sec decline, pause at the bottom of your squat for 1sec, then explode up with a two second pause before the next repetition. You will perform these at a MUCH lower weight than your normal overhead squat load.

SP Burnouts: You will do the maximum number of strict shoulder presses you can before dropping to a push press. When you can no longer perform any additional push presses, drop to push jerks. Take 5-10 minutes to recover. Try to match your total number of reps each set.