Session P1 W3

Warm Up

Dynamic Warm up

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


Starting with an empty bar, perform 5 working sets of 5 reps of strict Shoulder Presses. Record your heaviest 5 sets.

Perform 3 working sets of 5 reps of Push Presses, followed immediately by 5 strict pull ups. Start at 80% of the weight of the previous exercise for the Push Presses.


As fast as possible, perform 15 repetitions of the thruster followed by running 200m five times.

  • Thrusters (65/45/35#)
  • Run 200m

Use 65# (35# bar with 15# plates) if you are a upperclassmen, 45# empty bar if you're a sophomore, 35# bar for freshmen.


Form over load here; be safe as these can put you in a very compromised position. Work on proper positioning before loading if you are relatively new to this movement.