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Shoulder Press

Workout

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Workout

Mayhem Affiliate 09/21/2023

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets
30-second Jump Rope
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Balls
10 Single Arm Dumbbell Shoulder Press (each)
10 Hollow Rocks

2. Strength
Strict Press 10RM

3. Workout Prep
2 sets
10 Double Unders
5 Wall Balls

Strength/Accessory

Shoulder Press

Heavy 10 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout

Workout (Time)

Asian Zing

Freedom (RX'd)
100 Double Unders
40 Wall Balls (20/14)
100 Double Unders
30 Wall Balls (20/14)
100 Double Unders
20 Wall Balls (20/14)
(KG conv: 9/6)

*Repeat from October 3, 2022

Independence
80 Double Unders
40 Wall Balls (14/10)
80 Double Unders
30 Wall Balls (14/10)
80 Double Unders
20 Wall Balls (14/10)
(KG conv: 6/4)

Liberty
100 Single Unders
30 Wall Ball Thrusters (light)
100 Single Unders
20 Wall Ball Thrusters (light)
100 Single Unders
10 Wall Ball Thrusters (light)

Target time: 9-11 minutes
Time cap: 15 minutes

Mobility

Mobility (No Measure)

1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side - focus on calf stretch)

Improving & making you more effective at the bottom of your squat

Want to see some of these movements in action? Check out our .