Workout of the day

Get ready to challenge your shoulders and test your limits. This workout combines strength and technique to push you further.

The workout of the day consists of:

4 rounds for time:

• 5 Strict Press (75 lb / 35 kg)
• 5 Push Press (75 lb / 35 kg)
• 5 Split Jerk (75 lb / 35 kg)

Scaling

Beginners:

• Strict Press: 45 lb / 20 kg
• Push Press: 45 lb / 20 kg
• Split Jerk: 45 lb / 20 kg

Intermediates:

• Strict Press: 60 lb / 27 kg
• Push Press: 60 lb / 27 kg
• Split Jerk: 60 lb / 27 kg

No equipment

No barbell? No problem!

• Use a pair of dumbbells, water jugs, or heavy books for the presses.
• Strict Press: Use one in each hand and perform the movements as prescribed.
• Push Press: Same weight, use a slight dip and drive to help press the weight overhead.
• Split Jerk: Focus on the footwork with a lighter weight and drive from the legs.

Warmup

5 minutes of light cardio (jump ropes or jogging) Dynamic shoulder stretches:

• Arm circles (30 seconds each direction)
• Cross-body shoulder stretch (30 seconds each arm)
• Wall angels (10 reps) Prep sets with an empty bar or light dumbbells

Cooldown

1. Cool down jog or walk (5 minutes)
2. Stretching:

• Overhead tricep stretch (1 minute each arm)
• Cross-body shoulder stretch (1 minute each arm)
• Lat stretch on a doorway or wall (1 minute each side)

3. Foam roll upper back and shoulders (2-3 mins)