Monday 9/30

CFP:
A. Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Handstand Push-Ups x 10-12 reps
Alternating Pistols x 10 reps

B. Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
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

C. 30 Man-Makers for time (45/25lb DB’s)
CFF:
A. Three sets, not for time, of:
Strict Pull-up’s x 3-6 reps
Dips or Handstand Push-Ups x 10-12 reps
Alternating Pistols x 10 reps

B. Five sets of:
Shoulder Press @ 20X1 tempo x 3-6reps

C. 20 Man-Makers for time