Shoulder Press & FOR TIME!

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TODAY’S WOD (WORKOUT OF THE DAY) AT JOUST STRENGTH + FITNESS ANN ARBOR, MI

Warm-Up:

Joust Standard Warm-Up:

5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here

Workout

Shoulder Press: 5×5, build to a heavy set of 5 shoulder press from the rack

Then:

For Time!

200m Run, 20 Deadlifts (65/95)

200m Run, 20 Hang Power Cleans

200m Run, 20 Front Squats

200m Run, 20 Overhead Squats

200m Run, 20 Back Squats

 

Stimulus Goal:

Why Do This Workout?

Suns out runs out! Get your running legs on and get ready for this running barbell combo.

You’ll have more cardiovascular and barbell fitness when this workout is said and done.

Duration and Feel: Between 12-16 minutes. Push the pace on the runs, try to go unbroken on barbell movements, especially the deadlifts and back squats, maybe breaking up the hang power cleans, front squats and overhead squats 1 time.

Barbell Weight: Should feel light on deadlifts and back squats and moderate for hang power cleans, front squats and overhead squats. A weight you could do at least 10 unbroken of each. You should only have to break each barbell movement up 1 time, maybe twice for overhead squats.

Specific warm-up focus: Barbell overview and warm-up.

Scaling Options: Lighter weight on barbell.

At Home Options: Complete 5×5 dumbbell shoulder press each arm for strength. Complete 1 minute of cardio of your choice. Complete 30 repetitions with a dumbbell for each barbell movement (15 each arm). You may need a light dumbbell or odd object for overhead squats.

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