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Session 16

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CFM2 – Strength Gains

Shoulder Press Warm Up (No Measure)

4:00 AMRAP of:

15 Jumping Jacks (Clap above head and behind back)

10 Light DB Strict Press

10 Shoulder Push Ups

10 Cat Cow

-then-

Foam Roll

-45 sec Upper Shoulders

-45 sec R Lat

-45 sec L Lat

-then-

1:00 R&L Banded Shoulder Rotations

10 Little Arm Circle Forward

10 Little Arm Circle Backward

10 Big Arm Circle Forward

10 Big Arm Circle Backward

-then-

2.5 or 5lb Plates

Bent Over YTWL Raises

Video: https://www.youtube.com/watch?v=ZKtMzqNm7sM

Shoulder Press (3 x 5/3/1)

75% x 5

85% x 3

95% x 1

Complete warm up sets of:

1×3 @ 50%

1×3 @60%

1×3 @65%

KB Push Press (4×6 (*Heavy as possible))

After each set complete:

Ring Mountain Climbers 30 Reps

Metcon (Weight)

“Warm Down”

3 Rounds of:

8 Dual DB Front Raises

8 Dual DB Lateral Raises

8 Dual DB Shoulder Shrugs

*You may use 3 separate weights, rest 30 seconds between sets, and 30 seconds between rounds.

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